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  6. Tofu vs. Kit Kat

Tofu vs. Kit Kat — In-Depth Nutrition Comparison

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What are the main differences between tofu and kit Kat?

  • Tofu is richer in iron, calcium, manganese, selenium, and zinc, while kit Kat is higher in vitamin B12, vitamin B2, vitamin B5, and phosphorus.
  • Kit Kat's daily need coverage for saturated fat is 86% higher.
  • Kit Kat has 9 times less zinc than tofu. Tofu has 0.8mg of zinc, while kit Kat has 0.09mg.
  • Tofu is lower in saturated fat.
  • Kit Kat has a higher glycemic index (50) than tofu (15).

We used Tofu, raw, regular, prepared with calcium sulfate and Candies, KIT KAT Wafer Bar types in this comparison.

Infographic

Tofu vs Kit Kat 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
6
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 26% 38% 20% 38% 73% 2.5% 58% 7% 13% 27%
Contains more CalciumCalcium +180%
Contains more IronIron +436%
Contains more ZincZinc +788.9%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +505%
Contains more SeleniumSelenium +78%
Contains more MagnesiumMagnesium +23.3%
Contains more PotassiumPotassium +90.9%
Contains more CopperCopper +14%
Contains more PhosphorusPhosphorus +39.2%

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% 8% 6.8% 0% 29% 48% 9.4% 38% 4.6% 70% 13% 11% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +135%
Contains more Vitamin EVitamin E +3300%
Contains more Vitamin B1Vitamin B1 +44.4%
Contains more Vitamin B2Vitamin B2 +303.8%
Contains more Vitamin B3Vitamin B3 +156.4%
Contains more Vitamin B5Vitamin B5 +841.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +116.7%
~equal in Vitamin D ~0µg
~equal in Folate ~14µg
~equal in Choline ~31mg

All nutrients comparison - raw data values

Nutrient Tofu Kit Kat DV% diff.
Saturated fat 0.691g 17.953g 78%
Iron 5.36mg 1mg 55%
Fats 4.78g 25.99g 33%
Vitamin B12 0µg 0.56µg 23%
Calcium 350mg 125mg 23%
Calories 76kcal 518kcal 22%
Manganese 0.605mg 0.1mg 22%
Carbs 1.87g 64.59g 21%
Polyunsaturated fat 2.699g 0.895g 12%
Monounsaturated fat 1.056g 5.844g 12%
Vitamin B2 0.052mg 0.21mg 12%
Vitamin B5 0.068mg 0.64mg 11%
Selenium 8.9µg 5µg 7%
Zinc 0.8mg 0.09mg 6%
Phosphorus 97mg 135mg 5%
Cholesterol 0mg 11mg 4%
Caffeine 0mg 14mg 4%
Starch 10.6g 4%
Fiber 0.3g 1g 3%
Protein 8.08g 6.51g 3%
Vitamin B1 0.081mg 0.117mg 3%
Potassium 121mg 231mg 3%
Vitamin A 24µg 3%
Copper 0.193mg 0.22mg 3%
Vitamin E 0.01mg 0.34mg 2%
Vitamin B3 0.195mg 0.5mg 2%
Vitamin B6 0.047mg 0.02mg 2%
Magnesium 30mg 37mg 2%
Vitamin K 2.4µg 5.2µg 2%
Sodium 7mg 54mg 2%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 63.59g N/A
Sugar 0.62g 48.68g N/A
Folate 15µg 14µg 0%
Trans fat 0g 0.099g N/A
Choline 28.8mg 31mg 0%
Tryptophan 0.12mg 0.09mg 0%
Threonine 0.402mg 0.19mg 0%
Isoleucine 0.435mg 0.28mg 0%
Leucine 0.713mg 0.52mg 0%
Lysine 0.452mg 0.28mg 0%
Methionine 0.108mg 0.16mg 0%
Phenylalanine 0.428mg 0.27mg 0%
Valine 0.446mg 0.36mg 0%
Histidine 0.221mg 0.11mg 0%
Fructose 0.2g 0%
Omega-3 - ALA 0.075g 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% 26% 65%
Protein: 6.51 g
Fats: 25.99 g
Carbs: 64.59 g
Water: 1.63 g
Other: 1.28 g
Contains more ProteinProtein +24.1%
Contains more WaterWater +5087.1%
Contains more FatsFats +443.7%
Contains more CarbsCarbs +3354%
Contains more OtherOther +77.8%

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
73% 24% 4%
Saturated fat: Sat. Fat 17.953 g
Monounsaturated fat: Mono. Fat 5.844 g
Polyunsaturated fat: Poly. Fat 0.895 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Poly. FatPolyunsaturated fat +201.6%
Contains more Mono. FatMonounsaturated fat +453.4%

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. Kit Kat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167992/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.