Tofu vs. Wafer — In-Depth Nutrition Comparison
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The main differences between tofu and wafer
- Tofu is richer in calcium and iron, yet wafer is richer in copper, vitamin B3, vitamin B2, fiber, vitamin B1, and folate.
- Daily need coverage for calcium for tofu is 32% higher.
- Tofu contains less saturated fat.
- Tofu has a lower glycemic index than wafer.
Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Cookies, chocolate wafers.
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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 CalciumCalcium | +1029% |
| Contains more IronIron | +33.7% |
| Contains less SodiumSodium | -98.8% |
| Contains more SeleniumSelenium | +56.1% |
| Contains more MagnesiumMagnesium | +76.7% |
| Contains more PotassiumPotassium | +73.6% |
| Contains more CopperCopper | +139.9% |
| Contains more ZincZinc | +36.3% |
| Contains more PhosphorusPhosphorus | +36.1% |
| Contains more ManganeseManganese | +15% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more CholineCholine | +101.4% |
| Contains more Vitamin EVitamin E | +7100% |
| Contains more Vitamin B1Vitamin B1 | +150.6% |
| Contains more Vitamin B2Vitamin B2 | +411.5% |
| Contains more Vitamin B3Vitamin B3 | +1365.6% |
| Contains more Vitamin B5Vitamin B5 | +460.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +213.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 350mg | 31mg | 32% |
| Copper | 0.193mg | 0.463mg | 30% |
| Sodium | 7mg | 580mg | 25% |
| Carbs | 1.87g | 72.7g | 24% |
| Calories | 76kcal | 433kcal | 18% |
| Vitamin B3 | 0.195mg | 2.858mg | 17% |
| Iron | 5.36mg | 4.01mg | 17% |
| Saturated fat | 0.691g | 4.241g | 16% |
| Vitamin B2 | 0.052mg | 0.266mg | 16% |
| Fats | 4.78g | 14.2g | 14% |
| Fiber | 0.3g | 3.4g | 12% |
| Polyunsaturated fat | 2.699g | 4.153g | 10% |
| Monounsaturated fat | 1.056g | 4.865g | 10% |
| Vitamin B1 | 0.081mg | 0.203mg | 10% |
| Folate | 15µg | 47µg | 8% |
| Vitamin B5 | 0.068mg | 0.381mg | 6% |
| Selenium | 8.9µg | 5.7µg | 6% |
| Vitamin E | 0.01mg | 0.72mg | 5% |
| Magnesium | 30mg | 53mg | 5% |
| Phosphorus | 97mg | 132mg | 5% |
| Manganese | 0.605mg | 0.696mg | 4% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Zinc | 0.8mg | 1.09mg | 3% |
| Choline | 28.8mg | 14.3mg | 3% |
| Potassium | 121mg | 210mg | 3% |
| Protein | 8.08g | 6.6g | 3% |
| Caffeine | 0mg | 10mg | 3% |
| Cholesterol | 0mg | 2mg | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 1.57g | 69.3g | N/A |
| Sugar | 0.62g | 37.43g | N/A |
| Vitamin A | 3µg | 0% | |
| Vitamin B6 | 0.047mg | 0.051mg | 0% |
| Vitamin K | 2.4µg | 2.4µg | 0% |
| Tryptophan | 0.12mg | 0.096mg | 0% |
| Threonine | 0.402mg | 0.22mg | 0% |
| Isoleucine | 0.435mg | 0.261mg | 0% |
| Leucine | 0.713mg | 0.447mg | 0% |
| Lysine | 0.452mg | 0.281mg | 0% |
| Methionine | 0.108mg | 0.105mg | 0% |
| Phenylalanine | 0.428mg | 0.308mg | 0% |
| Valine | 0.446mg | 0.323mg | 0% |
| Histidine | 0.221mg | 0.128mg | 0% |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +22.4% |
| Contains more WaterWater | +1778.9% |
| Contains more FatsFats | +197.1% |
| Contains more CarbsCarbs | +3787.7% |
| Contains more OtherOther | +177.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -83.7% |
| Contains more Mono. FatMonounsaturated fat | +360.7% |
| Contains more Poly. FatPolyunsaturated fat | +53.9% |