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Tofu vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

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A recap on differences between tofu and saltine cracker (includes oyster, soda, soup)

  • Tofu is higher in calcium, yet saltine cracker (includes oyster, soda, soup) is higher in vitamin B1, vitamin B3, vitamin B2, folate, vitamin K, fiber, vitamin B5, and vitamin E.
  • Saltine cracker (includes oyster, soda, soup) covers your daily vitamin B1 needs 52% more than tofu.
  • Tofu contains 18 times more calcium than saltine cracker (includes oyster, soda, soup). While tofu contains 350mg of calcium, saltine cracker (includes oyster, soda, soup) contains only 19mg.
  • The amount of sodium 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 Crackers, saltines (includes oyster, soda, soup).

Infographic

Tofu vs Saltine cracker (includes oyster, soda, soup) 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
5
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 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more MagnesiumMagnesium +30.4%
Contains more CalciumCalcium +1742.1%
Contains more CopperCopper +38.8%
Contains more ZincZinc +15.9%
Contains less SodiumSodium -99.3%
Contains more PotassiumPotassium +25.6%
Contains more ManganeseManganese +13.4%
Contains more SeleniumSelenium +15.7%
~equal in Iron ~5.57mg
~equal in Phosphorus ~102mg

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% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin CVitamin C +∞%
Contains more CholineCholine +72.5%
Contains more Vitamin EVitamin E +11400%
Contains more Vitamin B1Vitamin B1 +766.7%
Contains more Vitamin B2Vitamin B2 +836.5%
Contains more Vitamin B3Vitamin B3 +3203.6%
Contains more Vitamin B5Vitamin B5 +688.2%
Contains more Vitamin B6Vitamin B6 +83%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +958.3%
Contains more FolateFolate +793.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Saltine cracker (includes oyster, soda, soup) DV% diff.
Vitamin B1 0.081mg 0.702mg 52%
Sodium 7mg 941mg 41%
Vitamin B3 0.195mg 6.442mg 39%
Calcium 350mg 19mg 33%
Vitamin B2 0.052mg 0.487mg 33%
Folate 15µg 134µg 30%
Starch 67.83g 28%
Carbs 1.87g 74.05g 24%
Vitamin K 2.4µg 25.4µg 19%
Calories 76kcal 418kcal 17%
Polyunsaturated fat 2.699g 4.835g 14%
Fiber 0.3g 2.8g 10%
Vitamin B5 0.068mg 0.536mg 9%
Vitamin E 0.01mg 1.15mg 8%
Fats 4.78g 8.64g 6%
Copper 0.193mg 0.139mg 6%
Saturated fat 0.691g 1.653g 4%
Vitamin B12 0µg 0.09µg 4%
Manganese 0.605mg 0.686mg 4%
Selenium 8.9µg 10.3µg 3%
Iron 5.36mg 5.57mg 3%
Protein 8.08g 9.46g 3%
Vitamin B6 0.047mg 0.086mg 3%
Monounsaturated fat 1.056g 1.986g 2%
Choline 28.8mg 16.7mg 2%
Magnesium 30mg 23mg 2%
Zinc 0.8mg 0.69mg 1%
Phosphorus 97mg 102mg 1%
Potassium 121mg 152mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 71.25g N/A
Sugar 0.62g 1.29g N/A
Vitamin A 1µg 0%
Trans fat 0g 0.167g N/A
Tryptophan 0.12mg 0.116mg 0%
Threonine 0.402mg 0.268mg 0%
Isoleucine 0.435mg 0.333mg 0%
Leucine 0.713mg 0.652mg 0%
Lysine 0.452mg 0.172mg 0%
Methionine 0.108mg 0.147mg 0%
Phenylalanine 0.428mg 0.45mg 0%
Valine 0.446mg 0.399mg 0%
Histidine 0.221mg 0.197mg 0%
Fructose 0.19g 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more WaterWater +1574.3%
Contains more ProteinProtein +17.1%
Contains more FatsFats +80.8%
Contains more CarbsCarbs +3859.9%
Contains more OtherOther +288.9%

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
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains less Sat. FatSaturated fat -58.2%
Contains more Mono. FatMonounsaturated fat +88.1%
Contains more Poly. FatPolyunsaturated fat +79.1%

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.