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  6. Tofu vs. Danish pastry

Tofu vs. Danish pastry — In-Depth Nutrition Comparison

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Important differences between tofu and danish pastry

  • Tofu has more iron, calcium, copper, and manganese; however, danish pastry has more selenium, vitamin B2, vitamin B3, and folate.
  • Tofu's daily need coverage for iron is 45% more.
  • Tofu has 10 times more calcium than danish pastry. Tofu has 350mg of calcium, while danish pastry has 35mg.
  • Tofu is lower in saturated fat.
  • Danish pastry has a higher glycemic index than tofu.

The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Danish pastry, cheese.

Infographic

Tofu vs Danish pastry 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
Tofu
8
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 11% 11% 8.6% 68% 30% 19% 46% 54% 46% 103%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +23.5%
Contains more IronIron +197.8%
Contains more CopperCopper +116.9%
Contains more ZincZinc +14.3%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +72.4%
Contains more PhosphorusPhosphorus +11.3%
Contains more SeleniumSelenium +112.4%

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
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 0.33% 12% 7% 0% 48% 60% 38% 18% 9.2% 25% 17% 45% 11%
Contains more Vitamin B6Vitamin B6 +17.5%
Contains more CholineCholine +43.3%
Contains more Vitamin EVitamin E +3400%
Contains more Vitamin B1Vitamin B1 +134.6%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +925.6%
Contains more Vitamin B5Vitamin B5 +347.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +187.5%
Contains more FolateFolate +300%
~equal in Vitamin C ~0.1mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Danish pastry DV% diff.
Iron 5.36mg 1.8mg 45%
Calcium 350mg 35mg 32%
Saturated fat 0.691g 6.794g 28%
Fats 4.78g 21.9g 26%
Monounsaturated fat 1.056g 11.313g 26%
Selenium 8.9µg 18.9µg 18%
Sodium 7mg 417mg 18%
Vitamin B2 0.052mg 0.26mg 16%
Calories 76kcal 374kcal 15%
Copper 0.193mg 0.089mg 12%
Carbs 1.87g 37.2g 12%
Folate 15µg 60µg 11%
Vitamin B3 0.195mg 2mg 11%
Manganese 0.605mg 0.351mg 11%
Vitamin B1 0.081mg 0.19mg 9%
Cholesterol 0mg 23mg 8%
Vitamin B12 0µg 0.2µg 8%
Vitamin B5 0.068mg 0.304mg 5%
Vitamin A 35µg 4%
Magnesium 30mg 15mg 4%
Vitamin K 2.4µg 6.9µg 4%
Fiber 0.3g 1g 3%
Vitamin E 0.01mg 0.35mg 2%
Choline 28.8mg 20.1mg 2%
Phosphorus 97mg 108mg 2%
Polyunsaturated fat 2.699g 2.575g 1%
Zinc 0.8mg 0.7mg 1%
Vitamin B6 0.047mg 0.04mg 1%
Potassium 121mg 98mg 1%
Protein 8.08g 8g 0%
Vitamin C 0.1mg 0.1mg 0%
Net carbs 1.57g 36.2g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.62g 6.95g N/A
Tryptophan 0.12mg 0.089mg 0%
Threonine 0.402mg 0.293mg 0%
Isoleucine 0.435mg 0.371mg 0%
Leucine 0.713mg 0.644mg 0%
Lysine 0.452mg 0.43mg 0%
Methionine 0.108mg 0.174mg 0%
Phenylalanine 0.428mg 0.402mg 0%
Valine 0.446mg 0.412mg 0%
Histidine 0.221mg 0.205mg 0%
Omega-3 - DHA 0g 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
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
8% 22% 37% 31%
Protein: 8 g
Fats: 21.9 g
Carbs: 37.2 g
Water: 31.4 g
Other: 1.5 g
Contains more WaterWater +169.3%
Contains more FatsFats +358.2%
Contains more CarbsCarbs +1889.3%
Contains more OtherOther +108.3%
~equal in Protein ~8g

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
33% 55% 12%
Saturated fat: Sat. Fat 6.794 g
Monounsaturated fat: Mono. Fat 11.313 g
Polyunsaturated fat: Poly. Fat 2.575 g
Contains less Sat. FatSaturated fat -89.8%
Contains more Mono. FatMonounsaturated fat +971.3%
~equal in Polyunsaturated fat ~2.575g

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. Danish pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172754/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.