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Tofu vs. Sugar substitute — In-Depth Nutrition Comparison

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What are the main differences between Tofu and Sugar substitute?

  • Tofu is richer in Iron, Manganese, Copper, Phosphorus, Zinc, Magnesium, and Vitamin B1, while Sugar substitute is higher in Calcium.
  • Tofu's daily need coverage for Iron is 65% higher.
  • Sugar substitute has 28 times less Copper than Tofu. Tofu has 0.193mg of Copper, while Sugar substitute has 0.007mg.
  • Tofu is lower in Sodium.

We used Tofu, raw, regular, prepared with calcium sulfate and Sweeteners, sugar substitute, granulated, brown types in this comparison.

Infographic

Tofu vs Sugar substitute 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.
Contains more Iron +3250%
Contains more Magnesium +400%
Contains more Phosphorus +1112.5%
Contains more Potassium +210.3%
Contains less Sodium -98.8%
Contains more Zinc +1900%
Contains more Copper +2657.1%
Contains more Manganese +2650%
Contains more Calcium +151.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 264% 6% 5% 4% 4% 75% 2% 3% 3% 0%
Contains more Iron +3250%
Contains more Magnesium +400%
Contains more Phosphorus +1112.5%
Contains more Potassium +210.3%
Contains less Sodium -98.8%
Contains more Zinc +1900%
Contains more Copper +2657.1%
Contains more Manganese +2650%
Contains more Calcium +151.1%

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
12
:
Contains more Vitamin B1 +440%
Contains more Vitamin B2 +246.7%
Contains more Vitamin B6 +213.3%
Contains more Vitamin B5 +17.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 16% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 4% 4% 0% 5% 4% 0% 0% 0% 0%
Contains more Vitamin B1 +440%
Contains more Vitamin B2 +246.7%
Contains more Vitamin B6 +213.3%
Contains more Vitamin B5 +17.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +292.2%
Contains more Fats +∞%
Contains more Water +825.1%
Contains more Carbs +4433.2%
Contains more Other +459.7%
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
2% 85% 9% 4%
Protein: 2.06 g
Fats: 0 g
Carbs: 84.77 g
Water: 9.14 g
Other: 4.03 g
Contains more Protein +292.2%
Contains more Fats +∞%
Contains more Water +825.1%
Contains more Carbs +4433.2%
Contains more Other +459.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Sugar substitute Opinion
Net carbs 1.57g 84.17g Sugar substitute
Protein 8.08g 2.06g Tofu
Fats 4.78g 0g Tofu
Carbs 1.87g 84.77g Sugar substitute
Calories 76kcal 347kcal Sugar substitute
Starch 3.52g Sugar substitute
Sugar 0.62g 4.03g Tofu
Fiber 0.3g 0.6g Sugar substitute
Calcium 350mg 879mg Sugar substitute
Iron 5.36mg 0.16mg Tofu
Magnesium 30mg 6mg Tofu
Phosphorus 97mg 8mg Tofu
Potassium 121mg 39mg Tofu
Sodium 7mg 572mg Tofu
Zinc 0.8mg 0.04mg Tofu
Copper 0.193mg 0.007mg Tofu
Manganese 0.605mg 0.022mg Tofu
Selenium 8.9µg Tofu
Vitamin A 85IU Tofu
Vitamin E 0.01mg Tofu
Vitamin C 0.1mg Tofu
Vitamin B1 0.081mg 0.015mg Tofu
Vitamin B2 0.052mg 0.015mg Tofu
Vitamin B3 0.195mg Tofu
Vitamin B5 0.068mg 0.08mg Sugar substitute
Vitamin B6 0.047mg 0.015mg Tofu
Folate 15µg Tofu
Choline 28.8mg Tofu
Vitamin K 2.4µg Tofu
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Saturated Fat 0.691g Sugar substitute
Monounsaturated Fat 1.056g Tofu
Polyunsaturated fat 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Sugar substitute
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
7%
Tofu
1%
Sugar substitute
Minerals Daily Need Coverage Score
59%
Tofu
36%
Sugar substitute

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 3.41g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 565mg)
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?
Tofu
Tofu is relatively richer in vitamins
Which food is lower in Cholesterol?
Sugar substitute
Sugar substitute is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Sugar substitute
Sugar substitute is lower in Saturated Fat (difference - 0.691g)
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. Sugar substitute - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170675/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.