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Tofu vs. Cream cracker — In-Depth Nutrition Comparison

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How are tofu and cream cracker different?

  • Tofu is richer in calcium, while cream cracker is higher in folate, vitamin B3, iron, vitamin B12, vitamin B1, vitamin B2, and vitamin K.
  • Cream cracker covers your daily need for sodium, 50% more than tofu.
  • Tofu contains 13 times more calcium than cream cracker. Tofu contains 350mg of calcium, while cream cracker contains 26mg.
  • Tofu is lower in saturated fat.
  • Cream cracker has a higher glycemic index (65) than tofu (15).

Tofu, raw, regular, prepared with calcium sulfate and Crackers, cream, GAMESA SABROSAS types were used in this article.

Infographic

Tofu vs Cream cracker 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
5
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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +1246.2%
Contains more CopperCopper +73.9%
Contains more ZincZinc +21.2%
Contains less SodiumSodium -99.4%
Contains more IronIron +37.7%
Contains more ManganeseManganese +28.6%
~equal in Potassium ~129mg
~equal in Phosphorus ~98mg
~equal in Selenium ~9.5µg

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
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% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Contains more Vitamin CVitamin C +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +15800%
Contains more Vitamin B1Vitamin B1 +267.9%
Contains more Vitamin B2Vitamin B2 +361.5%
Contains more Vitamin B3Vitamin B3 +2505.1%
Contains more Vitamin B5Vitamin B5 +579.4%
Contains more Vitamin B6Vitamin B6 +38.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +645.8%
Contains more FolateFolate +893.3%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Contains more ProteinProtein +15.3%
Contains more WaterWater +1800%
Contains more FatsFats +326.2%
Contains more CarbsCarbs +3351.9%
Contains more OtherOther +402.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 g
Contains less Sat. FatSaturated fat -87.1%
Contains more Mono. FatMonounsaturated fat +906.2%
~equal in Polyunsaturated fat ~2.45g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Cream cracker
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tofu Cream cracker DV% diff.
Sodium 7mg 1148mg 50%
Folate 15µg 149µg 34%
Calcium 350mg 26mg 32%
Vitamin B3 0.195mg 5.08mg 31%
Iron 5.36mg 7.38mg 25%
Fats 4.78g 20.37g 24%
Monounsaturated fat 1.056g 10.625g 24%
Starch 51.87g 21%
Saturated fat 0.691g 5.362g 21%
Carbs 1.87g 64.55g 21%
Calories 76kcal 484kcal 20%
Vitamin B12 0µg 0.46µg 19%
Vitamin B1 0.081mg 0.298mg 18%
Vitamin B2 0.052mg 0.24mg 14%
Vitamin K 2.4µg 17.9µg 13%
Vitamin E 0.01mg 1.59mg 11%
Copper 0.193mg 0.111mg 9%
Fiber 0.3g 2.4g 8%
Manganese 0.605mg 0.778mg 8%
Vitamin B5 0.068mg 0.462mg 8%
Choline 28.8mg 5%
Protein 8.08g 7.01g 2%
Polyunsaturated fat 2.699g 2.45g 2%
Fructose 0.95g 1%
Selenium 8.9µg 9.5µg 1%
Vitamin B6 0.047mg 0.065mg 1%
Magnesium 30mg 25mg 1%
Zinc 0.8mg 0.66mg 1%
Vitamin C 0.1mg 0%
Net carbs 1.57g 62.15g N/A
Potassium 121mg 129mg 0%
Sugar 0.62g 9.37g N/A
Phosphorus 97mg 98mg 0%
Trans fat 0g 3.969g N/A
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%
Omega-3 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Cream cracker
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Tofu
40%
Cream cracker
Minerals Daily Need Coverage Score
59%
Tofu
71%
Cream cracker

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 8.75g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1141mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 4.671g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 50)
Which food is lower in Cholesterol?
Cream cracker
Cream cracker is lower in Cholesterol (difference - 0mg)
Which food is richer in vitamins?
Cream cracker
Cream cracker is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.