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  6. Tofu vs. Sweet roll

Tofu vs. Sweet roll — In-Depth Nutrition Comparison

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Summary of differences between tofu and sweet roll

  • Tofu has more iron, calcium, and manganese; however, sweet roll is higher in vitamin B1, vitamin B2, selenium, folate, vitamin B3, and vitamin E.
  • Tofu covers your daily need for iron, 47% more than sweet roll.
  • Tofu has 5 times more calcium than sweet roll. While tofu has 350mg of calcium, sweet roll has only 72mg.
  • The glycemic index of sweet roll is higher.

These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Sweet rolls, cinnamon, commercially prepared with raisins.

Infographic

Tofu vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +76.5%
Contains more CalciumCalcium +386.1%
Contains more IronIron +235%
Contains more CopperCopper +119.3%
Contains more ZincZinc +35.6%
Contains more PhosphorusPhosphorus +27.6%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +101.7%
Contains more SeleniumSelenium +91%
~equal in Potassium ~111mg

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin CVitamin C +1900%
Contains more Vitamin EVitamin E +19800%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +409.6%
Contains more Vitamin B3Vitamin B3 +1122.6%
Contains more Vitamin B5Vitamin B5 +497.1%
Contains more Vitamin B6Vitamin B6 +127.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +83.3%
Contains more FolateFolate +380%
Contains more CholineCholine +43.4%
~equal in Vitamin D ~0µg

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% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more ProteinProtein +30.3%
Contains more WaterWater +240.9%
Contains more FatsFats +243.1%
Contains more CarbsCarbs +2621.9%
Contains more OtherOther +136.1%

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -77.6%
Contains more Mono. FatMonounsaturated fat +354.3%
Contains more Poly. FatPolyunsaturated fat +176.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Sweet roll
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 Sweet roll DV% diff.
Iron 5.36mg 1.6mg 47%
Polyunsaturated fat 2.699g 7.473g 32%
Calcium 350mg 72mg 28%
Cholesterol 0mg 66mg 22%
Vitamin B1 0.081mg 0.324mg 20%
Fats 4.78g 16.4g 18%
Vitamin B2 0.052mg 0.265mg 16%
Carbs 1.87g 50.9g 16%
Selenium 8.9µg 17µg 15%
Calories 76kcal 372kcal 15%
Vitamin B3 0.195mg 2.384mg 14%
Folate 15µg 72µg 14%
Sodium 7mg 304mg 13%
Vitamin E 0.01mg 1.99mg 13%
Manganese 0.605mg 0.3mg 13%
Copper 0.193mg 0.088mg 12%
Saturated fat 0.691g 3.079g 11%
Monounsaturated fat 1.056g 4.797g 9%
Fiber 0.3g 2.4g 8%
Vitamin B5 0.068mg 0.406mg 7%
Vitamin A 62µg 7%
Vitamin B12 0µg 0.14µg 6%
Vitamin B6 0.047mg 0.107mg 5%
Protein 8.08g 6.2g 4%
Phosphorus 97mg 76mg 3%
Magnesium 30mg 17mg 3%
Vitamin C 0.1mg 2mg 2%
Vitamin K 2.4µg 4.4µg 2%
Zinc 0.8mg 0.59mg 2%
Choline 28.8mg 41.3mg 2%
Net carbs 1.57g 48.5g N/A
Potassium 121mg 111mg 0%
Sugar 0.62g 31.73g N/A
Tryptophan 0.12mg 0.074mg 0%
Threonine 0.402mg 0.211mg 0%
Isoleucine 0.435mg 0.259mg 0%
Leucine 0.713mg 0.458mg 0%
Lysine 0.452mg 0.243mg 0%
Methionine 0.108mg 0.117mg 0%
Phenylalanine 0.428mg 0.3mg 0%
Valine 0.446mg 0.291mg 0%
Histidine 0.221mg 0.145mg 0%
Omega-3 - DHA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Sweet roll
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
31%
Sweet roll
Minerals Daily Need Coverage Score
59%
Tofu
35%
Sweet roll

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 - 31.11g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 297mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 2.388g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Sweet roll
Sweet roll 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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.