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  6. Tofu vs. Marble cake

Tofu vs. Marble cake — In-Depth Nutrition Comparison

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The main differences between tofu and marble cake

  • Tofu is richer in iron, calcium, manganese, and selenium, yet marble cake is richer in phosphorus, fiber, vitamin B3, and vitamin B1.
  • Daily need coverage for iron for tofu is 47% higher.
  • Tofu contains 5 times more calcium than marble cake. Tofu contains 350mg of calcium, while marble cake contains 76mg.
  • Tofu contains less saturated fat.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Cake, pudding-type, marble, dry mix.

Infographic

Tofu vs Marble cake 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
8
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 13% 23% 11% 61% 45% 9.5% 118% 68% 18% 14%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +360.5%
Contains more IronIron +230.9%
Contains more CopperCopper +43%
Contains more ZincZinc +128.6%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +335.3%
Contains more SeleniumSelenium +242.3%
Contains more PhosphorusPhosphorus +183.5%
~equal in Potassium ~123mg

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 0% 0.33% 17% 0% 45% 30% 29% 5.8% 5.8% 0% 7% 27% 2.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +88%
Contains more CholineCholine +540%
Contains more Vitamin EVitamin E +8400%
Contains more Vitamin B1Vitamin B1 +123.5%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +692.8%
Contains more Vitamin B5Vitamin B5 +41.2%
Contains more Vitamin KVitamin K +16.7%
Contains more FolateFolate +140%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Marble cake DV% diff.
Iron 5.36mg 1.62mg 47%
Calcium 350mg 76mg 27%
Carbs 1.87g 79.5g 26%
Phosphorus 97mg 275mg 25%
Sodium 7mg 519mg 22%
Manganese 0.605mg 0.139mg 20%
Calories 76kcal 416kcal 17%
Fats 4.78g 11.7g 11%
Selenium 8.9µg 2.6µg 11%
Fiber 0.3g 2.9g 10%
Monounsaturated fat 1.056g 4.75g 9%
Protein 8.08g 3.4g 9%
Saturated fat 0.691g 2.45g 8%
Vitamin B3 0.195mg 1.546mg 8%
Vitamin B1 0.081mg 0.181mg 8%
Polyunsaturated fat 2.699g 3.779g 7%
Vitamin E 0.01mg 0.85mg 6%
Copper 0.193mg 0.135mg 6%
Vitamin B2 0.052mg 0.13mg 6%
Folate 15µg 36µg 5%
Zinc 0.8mg 0.35mg 4%
Choline 28.8mg 4.5mg 4%
Magnesium 30mg 18mg 3%
Caffeine 0mg 7mg 2%
Vitamin B6 0.047mg 0.025mg 2%
Vitamin B5 0.068mg 0.096mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 76.6g N/A
Potassium 121mg 123mg 0%
Sugar 0.62g 35.71g N/A
Vitamin A 1µg 0%
Vitamin K 2.4µg 2.8µg 0%
Tryptophan 0.12mg 0.049mg 0%
Threonine 0.402mg 0.105mg 0%
Isoleucine 0.435mg 0.127mg 0%
Leucine 0.713mg 0.22mg 0%
Lysine 0.452mg 0.133mg 0%
Methionine 0.108mg 0.049mg 0%
Phenylalanine 0.428mg 0.158mg 0%
Valine 0.446mg 0.164mg 0%
Histidine 0.221mg 0.065mg 0%

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
3% 12% 80% 3% 2%
Protein: 3.4 g
Fats: 11.7 g
Carbs: 79.5 g
Water: 3.1 g
Other: 2.3 g
Contains more ProteinProtein +137.6%
Contains more WaterWater +2627.4%
Contains more FatsFats +144.8%
Contains more CarbsCarbs +4151.3%
Contains more OtherOther +219.4%

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
22% 43% 34%
Saturated fat: Sat. Fat 2.45 g
Monounsaturated fat: Mono. Fat 4.75 g
Polyunsaturated fat: Poly. Fat 3.779 g
Contains less Sat. FatSaturated fat -71.8%
Contains more Mono. FatMonounsaturated fat +349.8%
Contains more Poly. FatPolyunsaturated fat +40%

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

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.