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  6. Tofu vs. Graham cracker

Tofu vs. Graham cracker — In-Depth Nutrition Comparison

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Significant differences between tofu and graham cracker

  • Tofu has more calcium and iron; however, graham cracker is richer in vitamin B3, vitamin B2, folate, manganese, vitamin B1, phosphorus, and fiber.
  • Tofu covers your daily calcium needs 27% more than graham cracker.
  • Tofu contains less sodium.
  • Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Tofu vs Graham cracker 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
5
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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more CalciumCalcium +354.5%
Contains more IronIron +41.8%
Contains more CopperCopper +13.5%
Contains less SodiumSodium -98.5%
Contains more SeleniumSelenium +41.3%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +40.5%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +90.7%
Contains more ManganeseManganese +68.4%

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.
Tofu
Tofu
2
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% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more CholineCholine +388.1%
Contains more Vitamin EVitamin E +15000%
Contains more Vitamin B1Vitamin B1 +227.2%
Contains more Vitamin B2Vitamin B2 +509.6%
Contains more Vitamin B3Vitamin B3 +2176.4%
Contains more Vitamin B5Vitamin B5 +517.6%
Contains more Vitamin B6Vitamin B6 +231.9%
Contains more Vitamin KVitamin K +495.8%
Contains more FolateFolate +506.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Graham cracker DV% diff.
Vitamin B3 0.195mg 4.439mg 27%
Calcium 350mg 77mg 27%
Carbs 1.87g 77.66g 25%
Iron 5.36mg 3.78mg 20%
Sodium 7mg 459mg 20%
Vitamin B2 0.052mg 0.317mg 20%
Starch 46.56g 19%
Folate 15µg 91µg 19%
Calories 76kcal 430kcal 18%
Manganese 0.605mg 1.019mg 18%
Polyunsaturated fat 2.699g 5.388g 18%
Vitamin B1 0.081mg 0.265mg 15%
Phosphorus 97mg 185mg 13%
Fiber 0.3g 3.4g 12%
Vitamin K 2.4µg 14.3µg 10%
Vitamin E 0.01mg 1.51mg 10%
Fats 4.78g 10.6g 9%
Vitamin B6 0.047mg 0.156mg 8%
Vitamin B5 0.068mg 0.42mg 7%
Selenium 8.9µg 6.3µg 5%
Choline 28.8mg 5.9mg 4%
Saturated fat 0.691g 1.633g 4%
Monounsaturated fat 1.056g 2.509g 4%
Copper 0.193mg 0.17mg 3%
Protein 8.08g 6.69g 3%
Magnesium 30mg 40mg 2%
Fructose 0.99g 1%
Potassium 121mg 170mg 1%
Zinc 0.8mg 0.96mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 74.26g N/A
Sugar 0.62g 24.85g N/A
Trans fat 0g 0.055g 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 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g 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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +20.8%
Contains more WaterWater +2394.1%
Contains more FatsFats +121.8%
Contains more CarbsCarbs +4052.9%
Contains more OtherOther +130.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -57.7%
Contains more Mono. FatMonounsaturated fat +137.6%
Contains more Poly. FatPolyunsaturated fat +99.6%

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.