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
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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 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.
| 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% |
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:
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
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
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
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 Cholesterol |
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| Lower in Sugar |
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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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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%
22%
Minerals Daily Need Coverage Score
59%
40%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 23mg)
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 6.33g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 410mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 6.103g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Danish pastry is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)