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  6. Tofu vs. Waffle

Tofu vs. Waffle — In-Depth Nutrition Comparison

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The main differences between tofu and waffle

  • Tofu is richer in iron, manganese, and copper, yet waffle is richer in selenium, vitamin B2, vitamin B1, phosphorus, and vitamin B3.
  • Daily need coverage for selenium for waffle is 68% higher.
  • Tofu contains 3 times more copper than waffle. Tofu contains 0.193mg of copper, while waffle contains 0.062mg.
  • Tofu contains less sodium.
  • Tofu has a lower glycemic index than waffle.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Waffles, plain, prepared from recipe.

Infographic

Tofu vs Waffle 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
7
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%
Waffle
Waffle
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +57.9%
Contains more CalciumCalcium +37.3%
Contains more IronIron +132%
Contains more CopperCopper +211.3%
Contains more ZincZinc +17.6%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +128.3%
Contains more PotassiumPotassium +31.4%
Contains more PhosphorusPhosphorus +95.9%
Contains more SeleniumSelenium +419.1%

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
Tofu
3
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%
Waffle
Waffle
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin B1Vitamin B1 +224.7%
Contains more Vitamin B2Vitamin B2 +567.3%
Contains more Vitamin B3Vitamin B3 +963.1%
Contains more Vitamin B5Vitamin B5 +613.2%
Contains more Vitamin B6Vitamin B6 +19.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +206.7%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Tofu Waffle DV% diff.
Selenium 8.9µg 46.2µg 68%
Iron 5.36mg 2.31mg 38%
Polyunsaturated fat 2.699g 6.785g 27%
Vitamin B2 0.052mg 0.347mg 23%
Cholesterol 0mg 69mg 23%
Sodium 7mg 511mg 22%
Copper 0.193mg 0.062mg 15%
Vitamin B1 0.081mg 0.263mg 15%
Manganese 0.605mg 0.265mg 15%
Fats 4.78g 14.1g 14%
Phosphorus 97mg 190mg 13%
Vitamin B3 0.195mg 2.073mg 12%
Calories 76kcal 291kcal 11%
Vitamin B12 0µg 0.25µg 10%
Saturated fat 0.691g 2.866g 10%
Calcium 350mg 255mg 10%
Carbs 1.87g 32.9g 10%
Folate 15µg 46µg 8%
Vitamin B5 0.068mg 0.485mg 8%
Vitamin A 65µg 7%
Monounsaturated fat 1.056g 3.521g 6%
Choline 28.8mg 5%
Magnesium 30mg 19mg 3%
Vitamin K 2.4µg 2%
Zinc 0.8mg 0.68mg 1%
Fiber 0.3g 1%
Vitamin B6 0.047mg 0.056mg 1%
Potassium 121mg 159mg 1%
Protein 8.08g 7.9g 0%
Vitamin C 0.1mg 0.4mg 0%
Net carbs 1.57g 32.9g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0.099mg 0%
Threonine 0.402mg 0.289mg 0%
Isoleucine 0.435mg 0.362mg 0%
Leucine 0.713mg 0.63mg 0%
Lysine 0.452mg 0.384mg 0%
Methionine 0.108mg 0.179mg 0%
Phenylalanine 0.428mg 0.395mg 0%
Valine 0.446mg 0.409mg 0%
Histidine 0.221mg 0.187mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g 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
Waffle
Waffle
3
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more WaterWater +101.3%
Contains more FatsFats +195%
Contains more CarbsCarbs +1659.4%
Contains more OtherOther +330.6%
~equal in Protein ~7.9g

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
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -75.9%
Contains more Mono. FatMonounsaturated fat +233.4%
Contains more Poly. FatPolyunsaturated fat +151.4%

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.