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  6. Tofu vs. Pretzel

Tofu vs. Pretzel — In-Depth Nutrition Comparison

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The main differences between tofu and pretzel

  • Tofu is richer in calcium, iron, and selenium, yet pretzel is richer in folate, vitamin B3, vitamin B1, vitamin B2, manganese, and fiber.
  • Daily need coverage for sodium for pretzel is 54% higher.
  • Tofu contains 13 times more calcium than pretzel. Tofu contains 350mg of calcium, while pretzel contains 27mg.
  • Tofu contains less sodium.
  • Tofu has a lower glycemic index than pretzel.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Snacks, pretzels, hard, plain, salted.

Infographic

Tofu vs Pretzel 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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Contains more CalciumCalcium +1196.3%
Contains more IronIron +17%
Contains more CopperCopper +23.7%
Contains less SodiumSodium -99.4%
Contains more SeleniumSelenium +102.3%
Contains more PotassiumPotassium +84.3%
Contains more ZincZinc +30%
Contains more PhosphorusPhosphorus +32%
Contains more ManganeseManganese +67.8%
~equal in Magnesium ~29mg

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
0
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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
Contains more Vitamin CVitamin C +2000%
Contains more Vitamin EVitamin E +4600%
Contains more Vitamin B1Vitamin B1 +423.5%
Contains more Vitamin B2Vitamin B2 +538.5%
Contains more Vitamin B3Vitamin B3 +2602.6%
Contains more Vitamin B5Vitamin B5 +373.5%
Contains more Vitamin B6Vitamin B6 +57.4%
Contains more Vitamin KVitamin K +16.7%
Contains more FolateFolate +1006.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~29.5mg

All nutrients comparison - raw data values

Nutrient Tofu Pretzel DV% diff.
Sodium 7mg 1240mg 54%
Folate 15µg 166µg 38%
Vitamin B3 0.195mg 5.27mg 32%
Calcium 350mg 27mg 32%
Starch 72.58g 30%
Vitamin B1 0.081mg 0.424mg 29%
Carbs 1.87g 80.39g 26%
Vitamin B2 0.052mg 0.332mg 22%
Manganese 0.605mg 1.015mg 18%
Calories 76kcal 384kcal 15%
Fiber 0.3g 3.4g 12%
Iron 5.36mg 4.58mg 10%
Polyunsaturated fat 2.699g 1.291g 9%
Selenium 8.9µg 4.4µg 8%
Vitamin B5 0.068mg 0.322mg 5%
Copper 0.193mg 0.156mg 4%
Phosphorus 97mg 128mg 4%
Protein 8.08g 10.04g 4%
Fats 4.78g 2.93g 3%
Potassium 121mg 223mg 3%
Vitamin E 0.01mg 0.47mg 3%
Zinc 0.8mg 1.04mg 2%
Vitamin C 0.1mg 2.1mg 2%
Vitamin B6 0.047mg 0.074mg 2%
Saturated fat 0.691g 0.391g 1%
Monounsaturated fat 1.056g 0.727g 1%
Net carbs 1.57g 76.99g N/A
Magnesium 30mg 29mg 0%
Sugar 0.62g 2.21g N/A
Vitamin K 2.4µg 2.8µg 0%
Trans fat 0g 0.004g N/A
Choline 28.8mg 29.5mg 0%
Tryptophan 0.12mg 0.097mg 0%
Threonine 0.402mg 0.25mg 0%
Isoleucine 0.435mg 0.407mg 0%
Leucine 0.713mg 0.757mg 0%
Lysine 0.452mg 0.257mg 0%
Methionine 0.108mg 0.177mg 0%
Phenylalanine 0.428mg 0.52mg 0%
Valine 0.446mg 0.48mg 0%
Histidine 0.221mg 0.22mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 1.223g 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
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more FatsFats +63.1%
Contains more WaterWater +2601.3%
Contains more ProteinProtein +24.3%
Contains more CarbsCarbs +4198.9%
Contains more OtherOther +387.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains more Mono. FatMonounsaturated fat +45.3%
Contains more Poly. FatPolyunsaturated fat +109.1%
Contains less Sat. FatSaturated fat -43.4%

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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.