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  6. Tofu vs. Crème caramel

Tofu vs. Crème caramel — In-Depth Nutrition Comparison

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Differences between tofu and crème caramel

  • Tofu has more iron, calcium, manganese, and copper, while crème caramel has more vitamin B12, vitamin B2, and vitamin B5.
  • Tofu's daily need coverage for iron is 62% higher.
  • Crème caramel contains 61 times less manganese than tofu. Tofu contains 0.605mg of manganese, while crème caramel contains 0.01mg.
  • The amount of saturated fat in tofu is lower.
  • Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of crème caramel is 65.

The food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Desserts, flan, caramel custard, prepared-from-recipe.

Infographic

Tofu vs Crème caramel infographic
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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.
Tofu
Tofu
7
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 6.4% 25% 10% 14% 9.3% 13% 41% 6.9% 1.3% 47%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +321.7%
Contains more IronIron +1310.5%
Contains more CopperCopper +589.3%
Contains more ZincZinc +70.2%
Contains less SodiumSodium -86.8%
Contains more ManganeseManganese +5950%
~equal in Potassium ~118mg
~equal in Phosphorus ~96mg
~equal in Selenium ~8.7µg

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
6
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% 15% 4.6% 0% 8% 48% 1.5% 31% 10% 45% 0.5% 6.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +153.1%
Contains more Vitamin B3Vitamin B3 +137.8%
Contains more Vitamin KVitamin K +1100%
Contains more FolateFolate +66.7%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +2200%
Contains more Vitamin B2Vitamin B2 +303.8%
Contains more Vitamin B5Vitamin B5 +655.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.044mg

All nutrients comparison - raw data values

Nutrient Tofu Crème caramel DV% diff.
Iron 5.36mg 0.38mg 62%
Cholesterol 0mg 90mg 30%
Calcium 350mg 83mg 27%
Manganese 0.605mg 0.01mg 26%
Copper 0.193mg 0.028mg 18%
Polyunsaturated fat 2.699g 0.392g 15%
Vitamin B12 0µg 0.36µg 15%
Vitamin B2 0.052mg 0.21mg 12%
Vitamin B5 0.068mg 0.514mg 9%
Carbs 1.87g 22.78g 7%
Protein 8.08g 4.53g 7%
Vitamin A 46µg 5%
Saturated fat 0.691g 1.799g 5%
Choline 28.8mg 5%
Magnesium 30mg 9mg 5%
Vitamin B1 0.081mg 0.032mg 4%
Calories 76kcal 145kcal 3%
Zinc 0.8mg 0.47mg 3%
Sodium 7mg 53mg 2%
Vitamin K 2.4µg 0.2µg 2%
Folate 15µg 9µg 2%
Fats 4.78g 4.03g 1%
Monounsaturated fat 1.056g 1.266g 1%
Fiber 0.3g 0g 1%
Vitamin B3 0.195mg 0.082mg 1%
Vitamin E 0.01mg 0.23mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 22.78g N/A
Potassium 121mg 118mg 0%
Sugar 0.62g 23.15g N/A
Phosphorus 97mg 96mg 0%
Selenium 8.9µg 8.7µg 0%
Vitamin B6 0.047mg 0.044mg 0%
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 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
5% 4% 23% 68%
Protein: 4.53 g
Fats: 4.03 g
Carbs: 22.78 g
Water: 68.05 g
Other: 0.61 g
Contains more ProteinProtein +78.4%
Contains more FatsFats +18.6%
Contains more WaterWater +24.2%
Contains more OtherOther +18%
Contains more CarbsCarbs +1118.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
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
52% 37% 11%
Saturated fat: Sat. Fat 1.799 g
Monounsaturated fat: Mono. Fat 1.266 g
Polyunsaturated fat: Poly. Fat 0.392 g
Contains less Sat. FatSaturated fat -61.6%
Contains more Poly. FatPolyunsaturated fat +588.5%
Contains more Mono. FatMonounsaturated fat +19.9%

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. Crème caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167574/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.