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  6. Tofu vs. Crackers

Tofu vs. Crackers — In-Depth Nutrition Comparison

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What are the main differences between tofu and crackers?

  • Tofu is richer in calcium, while crackers are higher in vitamin K, vitamin B2, vitamin B1, vitamin B3, phosphorus, vitamin E, and folate.
  • Crackers' daily need coverage for vitamin K is 56% higher.
  • Crackers have 3 times less calcium than tofu. Tofu has 350mg of calcium, while crackers have 120mg.
  • Tofu is lower in saturated fat.
  • Crackers have a higher glycemic index (63) than tofu (15).

We used Tofu, raw, regular, prepared with calcium sulfate and Crackers, standard snack-type, regular types in this comparison.

Infographic

Tofu vs Crackers infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +191.7%
Contains more IronIron +33%
Contains more CopperCopper +85.6%
Contains more ZincZinc +63.3%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +23.2%
Contains more SeleniumSelenium +32.8%
Contains more PhosphorusPhosphorus +155.7%
~equal in Potassium ~118mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more CholineCholine +200%
Contains more Vitamin EVitamin E +30200%
Contains more Vitamin B1Vitamin B1 +413.6%
Contains more Vitamin B2Vitamin B2 +776.9%
Contains more Vitamin B3Vitamin B3 +2131.8%
Contains more Vitamin B5Vitamin B5 +513.2%
Contains more Vitamin B6Vitamin B6 +34%
Contains more Vitamin KVitamin K +2787.5%
Contains more FolateFolate +513.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Crackers DV% diff.
Polyunsaturated fat 2.699g 13.137g 70%
Vitamin K 2.4µg 69.3µg 56%
Fats 4.78g 26.43g 33%
Vitamin B2 0.052mg 0.456mg 31%
Sodium 7mg 726mg 31%
Vitamin B1 0.081mg 0.416mg 28%
Vitamin B3 0.195mg 4.352mg 26%
Calcium 350mg 120mg 23%
Phosphorus 97mg 248mg 22%
Calories 76kcal 510kcal 22%
Saturated fat 0.691g 5.562g 22%
Starch 49.69g 20%
Carbs 1.87g 61.3g 20%
Vitamin E 0.01mg 3.03mg 20%
Folate 15µg 92µg 19%
Iron 5.36mg 4.03mg 17%
Monounsaturated fat 1.056g 6.553g 14%
Copper 0.193mg 0.104mg 10%
Fiber 0.3g 2.3g 8%
Vitamin B5 0.068mg 0.417mg 7%
Manganese 0.605mg 0.491mg 5%
Selenium 8.9µg 6.7µg 4%
Zinc 0.8mg 0.49mg 3%
Protein 8.08g 6.64g 3%
Choline 28.8mg 9.6mg 3%
Magnesium 30mg 18mg 3%
Vitamin B6 0.047mg 0.063mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 59g N/A
Potassium 121mg 118mg 0%
Sugar 0.62g 8.18g N/A
Trans fat 0g 1.076g N/A
Tryptophan 0.12mg 0.084mg 0%
Threonine 0.402mg 0.193mg 0%
Isoleucine 0.435mg 0.246mg 0%
Leucine 0.713mg 0.471mg 0%
Lysine 0.452mg 0.103mg 0%
Methionine 0.108mg 0.112mg 0%
Phenylalanine 0.428mg 0.331mg 0%
Valine 0.446mg 0.294mg 0%
Histidine 0.221mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more ProteinProtein +21.7%
Contains more WaterWater +2592.7%
Contains more FatsFats +452.9%
Contains more CarbsCarbs +3178.1%
Contains more OtherOther +245.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -87.6%
Contains more Mono. FatMonounsaturated fat +520.5%
Contains more Poly. FatPolyunsaturated fat +386.7%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.