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  6. Tofu vs. Pancake

Tofu vs. Pancake — In-Depth Nutrition Comparison

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Significant differences between tofu and pancake

  • Tofu has more iron, manganese, copper, and calcium; however, pancake is richer in vitamin B2, selenium, vitamin B1, and vitamin B12.
  • Tofu covers your daily iron needs 45% more than pancake.
  • Pancake has 4 times less copper than tofu. Tofu has 0.193mg of copper, while pancake has 0.049mg.
  • Tofu contains less sodium.
  • Pancake has a higher glycemic index. The glycemic index of pancake is 66, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Pancakes, plain, prepared from recipe.

Infographic

Tofu vs Pancake 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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
Contains more MagnesiumMagnesium +87.5%
Contains more CalciumCalcium +59.8%
Contains more IronIron +197.8%
Contains more CopperCopper +293.9%
Contains more ZincZinc +42.9%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +202.5%
Contains more PhosphorusPhosphorus +63.9%
Contains more SeleniumSelenium +67.4%
~equal in Potassium ~132mg

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% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 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 +148.1%
Contains more Vitamin B2Vitamin B2 +440.4%
Contains more Vitamin B3Vitamin B3 +703.6%
Contains more Vitamin B5Vitamin B5 +495.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +153.3%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.046mg

All nutrients comparison - raw data values

Nutrient Tofu Pancake DV% diff.
Iron 5.36mg 1.8mg 45%
Cholesterol 0mg 59mg 20%
Sodium 7mg 439mg 19%
Vitamin B2 0.052mg 0.281mg 18%
Manganese 0.605mg 0.2mg 18%
Copper 0.193mg 0.049mg 16%
Calcium 350mg 219mg 13%
Polyunsaturated fat 2.699g 4.447g 12%
Selenium 8.9µg 14.9µg 11%
Vitamin B1 0.081mg 0.201mg 10%
Phosphorus 97mg 159mg 9%
Vitamin B12 0µg 0.22µg 9%
Vitamin B3 0.195mg 1.567mg 9%
Carbs 1.87g 28.3g 9%
Calories 76kcal 227kcal 8%
Fats 4.78g 9.7g 8%
Saturated fat 0.691g 2.122g 7%
Vitamin B5 0.068mg 0.405mg 7%
Vitamin A 54µg 6%
Folate 15µg 38µg 6%
Choline 28.8mg 5%
Monounsaturated fat 1.056g 2.474g 4%
Protein 8.08g 6.4g 3%
Magnesium 30mg 16mg 3%
Vitamin K 2.4µg 2%
Zinc 0.8mg 0.56mg 2%
Fiber 0.3g 1%
Vitamin C 0.1mg 0.3mg 0%
Net carbs 1.57g 28.3g N/A
Potassium 121mg 132mg 0%
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Vitamin B6 0.047mg 0.046mg 0%
Tryptophan 0.12mg 0.08mg 0%
Threonine 0.402mg 0.237mg 0%
Isoleucine 0.435mg 0.297mg 0%
Leucine 0.713mg 0.513mg 0%
Lysine 0.452mg 0.321mg 0%
Methionine 0.108mg 0.147mg 0%
Phenylalanine 0.428mg 0.319mg 0%
Valine 0.446mg 0.335mg 0%
Histidine 0.221mg 0.152mg 0%
Omega-3 - DHA 0g 0.005g 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
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Contains more ProteinProtein +26.3%
Contains more WaterWater +59.8%
Contains more FatsFats +102.9%
Contains more CarbsCarbs +1413.4%
Contains more OtherOther +275%

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
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 g
Contains less Sat. FatSaturated fat -67.4%
Contains more Mono. FatMonounsaturated fat +134.3%
Contains more Poly. FatPolyunsaturated fat +64.8%

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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.