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  6. Tofu vs. Pound cake

Tofu vs. Pound cake — In-Depth Nutrition Comparison

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What are the differences between tofu and pound cake?

  • Tofu is higher in iron, calcium, manganese, and copper, yet pound cake is higher in vitamin B2, vitamin B12, and vitamin B3.
  • Tofu's daily need coverage for iron is 49% more.
  • Tofu has 7 times more calcium than pound cake. While tofu has 350mg of calcium, pound cake has only 47mg.
  • The amount of saturated fat in tofu is lower.
  • The glycemic index of tofu is lower.

We used Tofu, raw, regular, prepared with calcium sulfate and Cake, pound, commercially prepared, butter (includes fresh and frozen) types in this article.

Infographic

Tofu vs Pound 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 5.7% 14% 13% 56% 14% 12% 60% 49% 14% 27%
Contains more MagnesiumMagnesium +275%
Contains more CalciumCalcium +644.7%
Contains more IronIron +262.2%
Contains more CopperCopper +359.5%
Contains more ZincZinc +86%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +450%
Contains more SeleniumSelenium +78%
Contains more PotassiumPotassium +23.1%
Contains more PhosphorusPhosphorus +44.3%

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% 23% 13% 12% 43% 57% 30% 29% 8.3% 45% 4.3% 32% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +30.6%
Contains more Vitamin KVitamin K +41.2%
Contains more Vitamin EVitamin E +6400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +113.6%
Contains more Vitamin B2Vitamin B2 +378.8%
Contains more Vitamin B3Vitamin B3 +728.2%
Contains more Vitamin B5Vitamin B5 +613.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +180%
Contains more CholineCholine +127.8%

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
5% 14% 54% 26%
Protein: 5 g
Fats: 13.96 g
Carbs: 53.64 g
Water: 25.87 g
Other: 1.53 g
Contains more ProteinProtein +61.6%
Contains more WaterWater +226.8%
Contains more FatsFats +192.1%
Contains more CarbsCarbs +2768.4%
Contains more OtherOther +112.5%

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
43% 27% 30%
Saturated fat: Sat. Fat 4.811 g
Monounsaturated fat: Mono. Fat 3.02 g
Polyunsaturated fat: Poly. Fat 3.419 g
Contains less Sat. FatSaturated fat -85.6%
Contains more Mono. FatMonounsaturated fat +186%
Contains more Poly. FatPolyunsaturated fat +26.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Pound cake
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tofu Pound cake DV% diff.
Iron 5.36mg 1.48mg 49%
Calcium 350mg 47mg 30%
Cholesterol 0mg 66mg 22%
Manganese 0.605mg 0.11mg 22%
Saturated fat 0.691g 4.811g 19%
Carbs 1.87g 53.64g 17%
Copper 0.193mg 0.042mg 17%
Sodium 7mg 377mg 16%
Threonine 0.402mg 153mg 15%
Vitamin B12 0µg 0.36µg 15%
Vitamin B2 0.052mg 0.249mg 15%
Calories 76kcal 353kcal 14%
Fats 4.78g 13.96g 14%
Vitamin B3 0.195mg 1.615mg 9%
Vitamin B1 0.081mg 0.173mg 8%
Vitamin A 70µg 8%
Vitamin B5 0.068mg 0.485mg 8%
Starch 17.36g 7%
Choline 28.8mg 65.6mg 7%
Folate 15µg 42µg 7%
Selenium 8.9µg 5µg 7%
Phosphorus 97mg 140mg 6%
Protein 8.08g 5g 6%
Magnesium 30mg 8mg 5%
Monounsaturated fat 1.056g 3.02g 5%
Polyunsaturated fat 2.699g 3.419g 5%
Vitamin D 0IU 34IU 4%
Vitamin D 0µg 0.8µg 4%
Vitamin E 0.01mg 0.65mg 4%
Zinc 0.8mg 0.43mg 3%
Potassium 121mg 149mg 1%
Vitamin B6 0.047mg 0.036mg 1%
Vitamin K 2.4µg 1.7µg 1%
Fiber 0.3g 0.6g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 53.04g N/A
Sugar 0.62g 33.36g N/A
Trans fat 0g 0.192g N/A
Tryptophan 0.12mg 0.041mg 0%
Isoleucine 0.435mg 0.204mg 0%
Leucine 0.713mg 0.397mg 0%
Lysine 0.452mg 0.198mg 0%
Methionine 0.108mg 0.117mg 0%
Phenylalanine 0.428mg 0.239mg 0%
Valine 0.446mg 0.249mg 0%
Histidine 0.221mg 0.117mg 0%
Fructose 0.33g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - ALA 0.372g N/A
Omega-3 - DPA 0g 0.005g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 2.895g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Pound cake
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Tofu
26%
Pound cake
Minerals Daily Need Coverage Score
59%
Tofu
26%
Pound cake

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 32.74g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 370mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 4.12g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Pound cake
Pound cake is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pound cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172704/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.