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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
35%
Minerals Daily Need Coverage Score
59%
70%
Comparison summary
Which food contains less Sodium?
Tofu contains less Sodium (difference - 691mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 0.819g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 57)
Which food is cheaper?
Tofu is cheaper (difference - $1.5)
Which food is lower in Sugar?
Crouton is lower in Sugar (difference - 0.62g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.