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Tofu vs. English muffin — In-Depth Nutrition Comparison

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What are the main differences between tofu and English muffins?

  • Tofu is richer in iron, calcium, manganese, and copper, while English muffins are higher in fiber, vitamin B3, vitamin B1, vitamin B2, and vitamin B5.
  • Tofu's daily need coverage for iron is 56% higher.
  • English muffins have 7 times less calcium than tofu. Tofu has 350mg of calcium, while English muffins have 52mg.
  • Tofu is lower in sodium.
  • English muffins have a higher glycemic index (77) than tofu (15).

We used Tofu, raw, regular, prepared with calcium sulfate and English muffins, plain, unenriched, without calcium propionate (includes sourdough) types in this comparison.

Infographic

Tofu vs English muffin 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
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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +573.1%
Contains more IronIron +502.2%
Contains more CopperCopper +49.6%
Contains more ZincZinc +14.3%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +69.5%
Contains more SeleniumSelenium +∞%
Contains more PhosphorusPhosphorus +37.1%
~equal in Potassium ~131mg

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%
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% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +123.5%
Contains more Vitamin B2Vitamin B2 +196.2%
Contains more Vitamin B3Vitamin B3 +703.1%
Contains more Vitamin B5Vitamin B5 +555.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +146.7%
~equal in Vitamin C ~0.1mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.043mg

All nutrients comparison - raw data values

Nutrient Tofu English muffin DV% diff.
Iron 5.36mg 0.89mg 56%
Calcium 350mg 52mg 30%
Sodium 7mg 464mg 20%
Selenium 8.9µg 16%
Carbs 1.87g 46g 15%
Polyunsaturated fat 2.699g 0.888g 12%
Manganese 0.605mg 0.357mg 11%
Fiber 0.3g 2.7g 10%
Vitamin B3 0.195mg 1.566mg 9%
Calories 76kcal 235kcal 8%
Vitamin B5 0.068mg 0.446mg 8%
Vitamin B1 0.081mg 0.181mg 8%
Vitamin B2 0.052mg 0.154mg 8%
Copper 0.193mg 0.129mg 7%
Folate 15µg 37µg 6%
Fats 4.78g 1.8g 5%
Choline 28.8mg 5%
Phosphorus 97mg 133mg 5%
Vitamin B12 0µg 0.04µg 2%
Monounsaturated fat 1.056g 0.302g 2%
Saturated fat 0.691g 0.259g 2%
Magnesium 30mg 21mg 2%
Vitamin K 2.4µg 2%
Zinc 0.8mg 0.7mg 1%
Protein 8.08g 7.7g 1%
Vitamin C 0.1mg 0.1mg 0%
Net carbs 1.57g 43.3g N/A
Potassium 121mg 131mg 0%
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Vitamin B6 0.047mg 0.043mg 0%
Tryptophan 0.12mg 0.092mg 0%
Threonine 0.402mg 0.242mg 0%
Isoleucine 0.435mg 0.315mg 0%
Leucine 0.713mg 0.553mg 0%
Lysine 0.452mg 0.241mg 0%
Methionine 0.108mg 0.139mg 0%
Phenylalanine 0.428mg 0.379mg 0%
Valine 0.446mg 0.353mg 0%
Histidine 0.221mg 0.17mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
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% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more FatsFats +165.6%
Contains more WaterWater +100.8%
Contains more CarbsCarbs +2359.9%
Contains more OtherOther +233.3%
~equal in Protein ~7.7g

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
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains more Mono. FatMonounsaturated fat +249.7%
Contains more Poly. FatPolyunsaturated fat +203.9%
Contains less Sat. FatSaturated fat -62.5%

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.