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Tofu vs. Taffy (candy) — In-Depth Nutrition Comparison

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How are tofu and taffy (candy) different?

  • Tofu has more iron, calcium, manganese, copper, selenium, phosphorus, magnesium, and zinc than taffy (candy).
  • Daily need coverage for iron for tofu is 67% higher.
  • Tofu has less saturated fat.
  • Tofu has a lower glycemic index (15) than taffy (candy) (51).

Tofu, raw, regular, prepared with calcium sulfate and Candies, taffy, prepared-from-recipe are the varieties used in this article.

Infographic

Tofu vs Taffy (candy) 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 0% 2.4% 0.26% 0.38% 0% 5.7% 0.43% 6.8% 0% 3.8%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +4275%
Contains more PotassiumPotassium +3933.3%
Contains more IronIron +53500%
Contains more CopperCopper +∞%
Contains more ZincZinc +281%
Contains more PhosphorusPhosphorus +9600%
Contains less SodiumSodium -86.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1171.4%

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
9
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% 9% 1.8% 0% 7% 2.8% 0.04% 0.24% 0% 1.3% 0.75% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +189.3%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B3Vitamin B3 +9650%
Contains more Vitamin B5Vitamin B5 +1600%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Tofu Taffy (candy) DV% diff.
Iron 5.36mg 0.01mg 67%
Calcium 350mg 8mg 34%
Carbs 1.87g 91.56g 30%
Manganese 0.605mg 0mg 26%
Copper 0.193mg 0mg 21%
Polyunsaturated fat 2.699g 0.121g 17%
Protein 8.08g 0.03g 16%
Calories 76kcal 397kcal 16%
Selenium 8.9µg 0.7µg 15%
Phosphorus 97mg 1mg 14%
Magnesium 30mg 0mg 7%
Saturated fat 0.691g 2.049g 6%
Choline 28.8mg 5%
Zinc 0.8mg 0.21mg 5%
Vitamin B6 0.047mg 0mg 4%
Folate 15µg 0µg 4%
Vitamin B1 0.081mg 0.028mg 4%
Vitamin B2 0.052mg 0.012mg 3%
Vitamin A 27µg 3%
Potassium 121mg 3mg 3%
Cholesterol 0mg 9mg 3%
Sodium 7mg 52mg 2%
Fats 4.78g 3.33g 2%
Vitamin K 2.4µg 0.3µg 2%
Vitamin E 0.01mg 0.09mg 1%
Fiber 0.3g 0g 1%
Vitamin B3 0.195mg 0.002mg 1%
Vitamin B5 0.068mg 0.004mg 1%
Monounsaturated fat 1.056g 0.838g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 91.56g N/A
Sugar 0.62g 68.48g N/A
Vitamin B12 0µg 0.01µg 0%
Trans fat 0g 0.131g 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%
Omega-3 - ALA 0.013g N/A
Omega-6 - Linoleic acid 0.086g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
3% 92% 5%
Protein: 0.03 g
Fats: 3.33 g
Carbs: 91.56 g
Water: 4.85 g
Other: 0.23 g
Contains more ProteinProtein +26833.3%
Contains more FatsFats +43.5%
Contains more WaterWater +1643.3%
Contains more OtherOther +213%
Contains more CarbsCarbs +4796.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
3
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
68% 28% 4%
Saturated fat: Sat. Fat 2.049 g
Monounsaturated fat: Mono. Fat 0.838 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains less Sat. FatSaturated fat -66.3%
Contains more Mono. FatMonounsaturated fat +26%
Contains more Poly. FatPolyunsaturated fat +2130.6%

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. Taffy (candy) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169670/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.