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. French toast

Tofu vs. French toast — In-Depth Nutrition Comparison

Compare

What are the main differences between tofu and french toast?

  • Tofu is richer in iron, calcium, manganese, and copper, while french toast is higher in vitamin B2, selenium, vitamin B12, and vitamin B1.
  • Tofu's daily need coverage for iron is 46% higher.
  • French toast has 4 times less calcium than tofu. Tofu has 350mg of calcium, while french toast has 100mg.
  • Tofu is lower in sodium.
  • French toast has a higher glycemic index (67) than tofu (15).

We used Tofu, raw, regular, prepared with calcium sulfate and French toast, prepared from recipe, made with low fat (2%) milk types in this comparison.

Infographic

Tofu vs French toast 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
7
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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Contains more MagnesiumMagnesium +76.5%
Contains more CalciumCalcium +250%
Contains more IronIron +221%
Contains more CopperCopper +232.8%
Contains more ZincZinc +19.4%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +221.8%
Contains more PotassiumPotassium +10.7%
Contains more PhosphorusPhosphorus +20.6%
Contains more SeleniumSelenium +125.8%

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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B1Vitamin B1 +151.9%
Contains more Vitamin B2Vitamin B2 +517.3%
Contains more Vitamin B3Vitamin B3 +734.9%
Contains more Vitamin B5Vitamin B5 +707.4%
Contains more Vitamin B6Vitamin B6 +57.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +186.7%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Tofu French toast DV% diff.
Iron 5.36mg 1.67mg 46%
Cholesterol 0mg 116mg 39%
Calcium 350mg 100mg 25%
Vitamin B2 0.052mg 0.321mg 21%
Sodium 7mg 479mg 21%
Selenium 8.9µg 20.1µg 20%
Manganese 0.605mg 0.188mg 18%
Copper 0.193mg 0.058mg 15%
Vitamin A 124µg 14%
Vitamin B12 0µg 0.31µg 13%
Vitamin B5 0.068mg 0.549mg 10%
Vitamin B1 0.081mg 0.204mg 10%
Fats 4.78g 10.8g 9%
Monounsaturated fat 1.056g 4.524g 9%
Saturated fat 0.691g 2.723g 9%
Vitamin B3 0.195mg 1.628mg 9%
Calories 76kcal 229kcal 8%
Carbs 1.87g 25g 8%
Folate 15µg 43µg 7%
Choline 28.8mg 5%
Phosphorus 97mg 117mg 3%
Magnesium 30mg 17mg 3%
Vitamin B6 0.047mg 0.074mg 2%
Vitamin K 2.4µg 2%
Zinc 0.8mg 0.67mg 1%
Fiber 0.3g 1%
Polyunsaturated fat 2.699g 2.594g 1%
Protein 8.08g 7.7g 1%
Vitamin C 0.1mg 0.3mg 0%
Net carbs 1.57g 25g N/A
Potassium 121mg 134mg 0%
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0.094mg 0%
Threonine 0.402mg 0.305mg 0%
Isoleucine 0.435mg 0.375mg 0%
Leucine 0.713mg 0.621mg 0%
Lysine 0.452mg 0.413mg 0%
Methionine 0.108mg 0.188mg 0%
Phenylalanine 0.428mg 0.389mg 0%
Valine 0.446mg 0.419mg 0%
Histidine 0.221mg 0.179mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.01g 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% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Contains more WaterWater +54.6%
Contains more FatsFats +125.9%
Contains more CarbsCarbs +1236.9%
Contains more OtherOther +150%
~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
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 g
Contains less Sat. FatSaturated fat -74.6%
Contains more Mono. FatMonounsaturated fat +328.4%
~equal in Polyunsaturated fat ~2.594g

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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.