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  6. Tofu vs. Ice cream sandwich

Tofu vs. Ice cream sandwich — In-Depth Nutrition Comparison

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A recap on differences between tofu and ice cream sandwich

  • Tofu is higher in iron, calcium, selenium, and manganese, yet ice cream sandwich is higher in vitamin B3, vitamin B2, and copper.
  • Tofu covers your daily iron needs 64% more than ice cream sandwich.
  • Tofu contains 4 times more calcium than ice cream sandwich. While tofu contains 350mg of calcium, ice cream sandwich contains only 86mg.
  • The amount of saturated fat in tofu is lower.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Ice cream sandwich.

Infographic

Tofu vs Ice cream sandwich 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 21% 26% 10% 9.8% 85% 16% 31% 17% 50% 17%
Contains more CalciumCalcium +307%
Contains more IronIron +1961.5%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +34.7%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +58.8%
Contains more SeleniumSelenium +187.1%
Contains more CopperCopper +31.6%
~equal in Magnesium ~29mg
~equal in Potassium ~115mg

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
4
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% 29% 8% 0% 28% 34% 29% 13% 6.5% 6.3% 3.3% 26% 4.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +67.9%
Contains more Vitamin KVitamin K +84.6%
Contains more CholineCholine +260%
Contains more Vitamin EVitamin E +3900%
Contains more Vitamin B1Vitamin B1 +37%
Contains more Vitamin B2Vitamin B2 +180.8%
Contains more Vitamin B3Vitamin B3 +703.1%
Contains more Vitamin B5Vitamin B5 +207.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +126.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Ice cream sandwich DV% diff.
Iron 5.36mg 0.26mg 64%
Calcium 350mg 86mg 26%
Carbs 1.87g 37.14g 12%
Selenium 8.9µg 3.1µg 11%
Manganese 0.605mg 0.381mg 10%
Vitamin A 86µg 10%
Vitamin B3 0.195mg 1.566mg 9%
Calories 76kcal 237kcal 8%
Protein 8.08g 4.29g 8%
Copper 0.193mg 0.254mg 7%
Saturated fat 0.691g 2.317g 7%
Vitamin B2 0.052mg 0.146mg 7%
Cholesterol 0mg 21mg 7%
Fats 4.78g 8.57g 6%
Folate 15µg 34µg 5%
Sodium 7mg 129mg 5%
Phosphorus 97mg 72mg 4%
Monounsaturated fat 1.056g 2.661g 4%
Choline 28.8mg 8mg 4%
Vitamin E 0.01mg 0.4mg 3%
Polyunsaturated fat 2.699g 2.272g 3%
Vitamin B1 0.081mg 0.111mg 3%
Vitamin B5 0.068mg 0.209mg 3%
Vitamin B12 0µg 0.05µg 2%
Zinc 0.8mg 0.6mg 2%
Caffeine 0mg 4mg 1%
Fiber 0.3g 0g 1%
Vitamin K 2.4µg 1.3µg 1%
Vitamin B6 0.047mg 0.028mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 37.14g N/A
Magnesium 30mg 29mg 0%
Potassium 121mg 115mg 0%
Sugar 0.62g 18.57g 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 - EPA 0g 0.002g N/A
Omega-3 - DHA 0g 0.001g 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
4% 9% 37% 49%
Protein: 4.29 g
Fats: 8.57 g
Carbs: 37.14 g
Water: 48.9 g
Other: 1.1 g
Contains more ProteinProtein +88.3%
Contains more WaterWater +72.9%
Contains more FatsFats +79.3%
Contains more CarbsCarbs +1886.1%
Contains more OtherOther +52.8%

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
32% 37% 31%
Saturated fat: Sat. Fat 2.317 g
Monounsaturated fat: Mono. Fat 2.661 g
Polyunsaturated fat: Poly. Fat 2.272 g
Contains less Sat. FatSaturated fat -70.2%
Contains more Poly. FatPolyunsaturated fat +18.8%
Contains more Mono. FatMonounsaturated fat +152%

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. Ice cream sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172226/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.