Tofu vs. Crouton — In-Depth Nutrition Comparison
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How are tofu and crouton different?
- Tofu is higher in calcium and iron; however, crouton is richer in selenium, vitamin B1, vitamin B3, folate, fiber, vitamin B2, and vitamin B5.
- Daily need coverage for selenium for crouton is 52% higher.
- Tofu contains 5 times more calcium than crouton. While tofu contains 350mg of calcium, crouton contains only 76mg.
- Tofu has less sodium.
- Tofu has a lower glycemic index (15) than crouton (72).
Tofu, raw, regular, prepared with calcium sulfate and Croutons, plain are the varieties used in this article.
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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 CalciumCalcium | +360.5% |
| Contains more IronIron | +31.4% |
| Contains more CopperCopper | +18.4% |
| Contains less SodiumSodium | -99% |
| Contains more ManganeseManganese | +21% |
| Contains more ZincZinc | +11.3% |
| Contains more PhosphorusPhosphorus | +18.6% |
| Contains more SeleniumSelenium | +321.3% |
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 Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +80.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +669.1% |
| Contains more Vitamin B2Vitamin B2 | +423.1% |
| Contains more Vitamin B3Vitamin B3 | +2689.2% |
| Contains more Vitamin B5Vitamin B5 | +530.9% |
| Contains more FolateFolate | +780% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 8.9µg | 37.5µg | 52% |
| Vitamin B1 | 0.081mg | 0.623mg | 45% |
| Vitamin B3 | 0.195mg | 5.439mg | 33% |
| Sodium | 7mg | 698mg | 30% |
| Folate | 15µg | 132µg | 29% |
| Calcium | 350mg | 76mg | 27% |
| Carbs | 1.87g | 73.5g | 24% |
| Fiber | 0.3g | 5.1g | 19% |
| Vitamin B2 | 0.052mg | 0.272mg | 17% |
| Calories | 76kcal | 407kcal | 17% |
| Iron | 5.36mg | 4.08mg | 16% |
| Polyunsaturated fat | 2.699g | 1.273g | 10% |
| Protein | 8.08g | 11.9g | 8% |
| Vitamin B5 | 0.068mg | 0.429mg | 7% |
| Manganese | 0.605mg | 0.5mg | 5% |
| Choline | 28.8mg | 5% | |
| Monounsaturated fat | 1.056g | 3.059g | 5% |
| Saturated fat | 0.691g | 1.51g | 4% |
| Phosphorus | 97mg | 115mg | 3% |
| Fats | 4.78g | 6.6g | 3% |
| Copper | 0.193mg | 0.163mg | 3% |
| Vitamin B6 | 0.047mg | 0.026mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Zinc | 0.8mg | 0.89mg | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 1.57g | 68.4g | N/A |
| Magnesium | 30mg | 31mg | 0% |
| Potassium | 121mg | 124mg | 0% |
| Sugar | 0.62g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.12mg | 0.14mg | 0% |
| Threonine | 0.402mg | 0.337mg | 0% |
| Isoleucine | 0.435mg | 0.456mg | 0% |
| Leucine | 0.713mg | 0.832mg | 0% |
| Lysine | 0.452mg | 0.278mg | 0% |
| Methionine | 0.108mg | 0.211mg | 0% |
| Phenylalanine | 0.428mg | 0.586mg | 0% |
| Valine | 0.446mg | 0.514mg | 0% |
| Histidine | 0.221mg | 0.255mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1437.3% |
| Contains more ProteinProtein | +47.3% |
| Contains more FatsFats | +38.1% |
| Contains more CarbsCarbs | +3830.5% |
| Contains more OtherOther | +247.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -54.2% |
| Contains more Poly. FatPolyunsaturated fat | +112% |
| Contains more Mono. FatMonounsaturated fat | +189.7% |