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  6. Tofu vs. Shortbread

Tofu vs. Shortbread — In-Depth Nutrition Comparison

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How are tofu and shortbread different?

  • Tofu is higher in calcium, iron, and copper; however, shortbread is richer in vitamin B1, vitamin B2, vitamin B3, folate, and vitamin E.
  • Daily need coverage for saturated fat for shortbread is 37% higher.
  • Tofu contains 27 times more calcium than shortbread. While tofu contains 350mg of calcium, shortbread contains only 13mg.
  • Tofu has less saturated fat.
  • Tofu has a lower glycemic index (15) than shortbread (64).

Tofu, raw, regular, prepared with calcium sulfate and Cookies, shortbread, commercially prepared, plain are the varieties used in this article.

Infographic

Tofu vs Shortbread 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
10
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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +114.3%
Contains more CalciumCalcium +2592.3%
Contains more PotassiumPotassium +37.5%
Contains more IronIron +79.9%
Contains more CopperCopper +114.4%
Contains more ZincZinc +63.3%
Contains more PhosphorusPhosphorus +47%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +53.9%
Contains more SeleniumSelenium +43.5%

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% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin CVitamin C +∞%
Contains more CholineCholine +3100%
Contains more Vitamin EVitamin E +24300%
Contains more Vitamin B1Vitamin B1 +335.8%
Contains more Vitamin B2Vitamin B2 +503.8%
Contains more Vitamin B3Vitamin B3 +1579.5%
Contains more Vitamin B5Vitamin B5 +372.1%
Contains more Vitamin B6Vitamin B6 +51.1%
Contains more Vitamin KVitamin K +358.3%
Contains more FolateFolate +440%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Shortbread DV% diff.
Polyunsaturated fat 2.699g 8.326g 38%
Saturated fat 0.691g 8.105g 34%
Calcium 350mg 13mg 34%
Fats 4.78g 26.22g 33%
Iron 5.36mg 2.98mg 30%
Vitamin B1 0.081mg 0.353mg 23%
Calories 76kcal 514kcal 22%
Carbs 1.87g 63.78g 21%
Vitamin B2 0.052mg 0.314mg 20%
Vitamin B3 0.195mg 3.275mg 19%
Starch 40.47g 17%
Folate 15µg 81µg 17%
Vitamin E 0.01mg 2.44mg 16%
Sodium 7mg 353mg 15%
Monounsaturated fat 1.056g 6.708g 14%
Copper 0.193mg 0.09mg 11%
Manganese 0.605mg 0.393mg 9%
Vitamin K 2.4µg 11µg 7%
Selenium 8.9µg 6.2µg 5%
Vitamin B5 0.068mg 0.321mg 5%
Protein 8.08g 5.37g 5%
Choline 28.8mg 0.9mg 5%
Phosphorus 97mg 66mg 4%
Fiber 0.3g 1.3g 4%
Magnesium 30mg 14mg 4%
Zinc 0.8mg 0.49mg 3%
Vitamin B6 0.047mg 0.071mg 2%
Potassium 121mg 88mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 62.48g N/A
Sugar 0.62g 21.65g N/A
Trans fat 0g 0.714g N/A
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g 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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more ProteinProtein +50.5%
Contains more WaterWater +2248.6%
Contains more FatsFats +448.5%
Contains more CarbsCarbs +3310.7%
Contains more OtherOther +43.1%

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -91.5%
Contains more Mono. FatMonounsaturated fat +535.2%
Contains more Poly. FatPolyunsaturated fat +208.5%

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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.