Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Tofu
  5. Compare
  6. Tofu vs. Dough

Tofu vs. Dough — In-Depth Nutrition Comparison

Compare

What are the main differences between tofu and dough?

  • Tofu is richer in calcium and iron, while dough is higher in vitamin B1, selenium, vitamin B3, vitamin B2, folate, vitamin B5, and fiber.
  • Dough's daily need coverage for vitamin B1 is 52% higher.
  • Dough has 7 times less calcium than tofu. Tofu has 350mg of calcium, while dough has 52mg.
  • Tofu is lower in sodium.
  • Dough has a higher glycemic index (70) than tofu (15).

We used Tofu, raw, regular, prepared with calcium sulfate and Bread, french or vienna (includes sourdough) types in this comparison.

Infographic

Tofu vs Dough 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
4
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%
Dough
Dough
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 16% 10% 147% 51% 28% 45% 79% 75% 156%
Contains more CalciumCalcium +573.1%
Contains more IronIron +37.1%
Contains more CopperCopper +27%
Contains less SodiumSodium -98.8%
Contains more ZincZinc +30%
Contains more SeleniumSelenium +221.3%
~equal in Magnesium ~32mg
~equal in Potassium ~117mg
~equal in Phosphorus ~105mg
~equal in Manganese ~0.577mg

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
3
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%
Dough
Dough
7
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% 0% 4.2% 0% 178% 99% 90% 27% 25% 0% 1.8% 92% 4.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +242.9%
Contains more CholineCholine +260%
Contains more Vitamin EVitamin E +2000%
Contains more Vitamin B1Vitamin B1 +776.5%
Contains more Vitamin B2Vitamin B2 +721.2%
Contains more Vitamin B3Vitamin B3 +2370.3%
Contains more Vitamin B5Vitamin B5 +569.1%
Contains more Vitamin B6Vitamin B6 +127.7%
Contains more FolateFolate +720%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Dough DV% diff.
Vitamin B1 0.081mg 0.71mg 52%
Selenium 8.9µg 28.6µg 36%
Calcium 350mg 52mg 30%
Vitamin B3 0.195mg 4.817mg 29%
Vitamin B2 0.052mg 0.427mg 29%
Folate 15µg 123µg 27%
Sodium 7mg 602mg 26%
Starch 44.23g 18%
Iron 5.36mg 3.91mg 18%
Carbs 1.87g 51.88g 17%
Polyunsaturated fat 2.699g 0.855g 12%
Calories 76kcal 272kcal 10%
Fiber 0.3g 2.2g 8%
Vitamin B5 0.068mg 0.455mg 8%
Copper 0.193mg 0.152mg 5%
Protein 8.08g 10.75g 5%
Vitamin B6 0.047mg 0.107mg 5%
Fats 4.78g 2.42g 4%
Choline 28.8mg 8mg 4%
Zinc 0.8mg 1.04mg 2%
Monounsaturated fat 1.056g 0.362g 2%
Fructose 0.51g 1%
Manganese 0.605mg 0.577mg 1%
Vitamin E 0.01mg 0.21mg 1%
Vitamin K 2.4µg 0.7µg 1%
Saturated fat 0.691g 0.529g 1%
Phosphorus 97mg 105mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 49.68g N/A
Magnesium 30mg 32mg 0%
Potassium 121mg 117mg 0%
Sugar 0.62g 4.62g N/A
Trans fat 0g 0.005g N/A
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 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 0.788g 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
Dough
Dough
3
11% 2% 52% 33% 2%
Protein: 10.75 g
Fats: 2.42 g
Carbs: 51.88 g
Water: 33 g
Other: 1.95 g
Contains more FatsFats +97.5%
Contains more WaterWater +156.2%
Contains more ProteinProtein +33%
Contains more CarbsCarbs +2674.3%
Contains more OtherOther +170.8%

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
Dough
Dough
1
30% 21% 49%
Saturated fat: Sat. Fat 0.529 g
Monounsaturated fat: Mono. Fat 0.362 g
Polyunsaturated fat: Poly. Fat 0.855 g
Contains more Mono. FatMonounsaturated fat +191.7%
Contains more Poly. FatPolyunsaturated fat +215.7%
Contains less Sat. FatSaturated fat -23.4%

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. Dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172675/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.