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
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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 | +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% |
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 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% |
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:
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
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
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% |
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 Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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%
14%
Minerals Daily Need Coverage Score
59%
30%
Comparison summary
Which food contains less Sodium?
Tofu contains less Sodium (difference - 457mg)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 62)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is lower in Sugar?
English muffin is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated fat?
English muffin is lower in Saturated fat (difference - 0.432g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.