Tofu vs. Cream cracker — In-Depth Nutrition Comparison
Compare
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
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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
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
Saturated fat:
Sat. Fat
0.691 g
Monounsaturated fat:
Mono. Fat
1.056 g
Polyunsaturated fat:
Poly. Fat
2.699 g
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.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol |
|
||
| Rich in vitamins |
|
||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
40%
Minerals Daily Need Coverage Score
59%
71%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 8.75g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 1141mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 4.671g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 50)
Which food is lower in Cholesterol?
Cream cracker is lower in Cholesterol (difference - 0mg)
Which food is richer in vitamins?
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.