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  6. Tofu vs. White bread

Tofu vs. White bread — In-Depth Nutrition Comparison

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What are the main differences between tofu and white bread?

  • Tofu is richer in iron, calcium, and copper, while white bread is higher in vitamin B1, vitamin B3, folate, selenium, vitamin B2, and fiber.
  • White bread's daily need coverage for vitamin B1 is 38% higher.
  • White bread has 2 times less calcium than tofu. Tofu has 350mg of calcium, while white bread has 144mg.
  • Tofu is lower in sodium.
  • White bread has a higher glycemic index (73) than tofu (15).

We used Tofu, raw, regular, prepared with calcium sulfate and Bread, white, commercially prepared (includes soft bread crumbs) types in this comparison.

Infographic

Tofu vs White bread 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
6
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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +30.4%
Contains more CalciumCalcium +143.1%
Contains more IronIron +48.5%
Contains more CopperCopper +91.1%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +12.9%
Contains more SeleniumSelenium +147.2%
~equal in Potassium ~126mg
~equal in Zinc ~0.74mg
~equal in Phosphorus ~98mg

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%
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% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +1100%
Contains more CholineCholine +97.3%
Contains more Vitamin EVitamin E +2100%
Contains more Vitamin B1Vitamin B1 +558%
Contains more Vitamin B2Vitamin B2 +367.3%
Contains more Vitamin B3Vitamin B3 +2351.3%
Contains more Vitamin B5Vitamin B5 +688.2%
Contains more Vitamin B6Vitamin B6 +85.1%
Contains more FolateFolate +640%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu White bread DV% diff.
Vitamin B1 0.081mg 0.533mg 38%
Vitamin B3 0.195mg 4.78mg 29%
Folate 15µg 111µg 24%
Selenium 8.9µg 22µg 24%
Iron 5.36mg 3.61mg 22%
Calcium 350mg 144mg 21%
Sodium 7mg 490mg 21%
Carbs 1.87g 49.42g 16%
Vitamin B2 0.052mg 0.243mg 15%
Starch 37.17g 15%
Copper 0.193mg 0.101mg 10%
Calories 76kcal 266kcal 10%
Fiber 0.3g 2.7g 10%
Vitamin B5 0.068mg 0.536mg 9%
Polyunsaturated fat 2.699g 1.602g 7%
Fructose 2.43g 3%
Vitamin B6 0.047mg 0.087mg 3%
Choline 28.8mg 14.6mg 3%
Manganese 0.605mg 0.536mg 3%
Protein 8.08g 8.85g 2%
Vitamin K 2.4µg 0.2µg 2%
Fats 4.78g 3.33g 2%
Magnesium 30mg 23mg 2%
Monounsaturated fat 1.056g 0.599g 1%
Vitamin E 0.01mg 0.22mg 1%
Zinc 0.8mg 0.74mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 46.72g N/A
Potassium 121mg 126mg 0%
Sugar 0.62g 5.67g N/A
Phosphorus 97mg 98mg 0%
Trans fat 0g 0.027g N/A
Saturated fat 0.691g 0.698g 0%
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 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g 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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more FatsFats +43.5%
Contains more WaterWater +132.2%
Contains more CarbsCarbs +2542.8%
Contains more OtherOther +175%
~equal in Protein ~8.85g

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Mono. FatMonounsaturated fat +76.3%
Contains more Poly. FatPolyunsaturated fat +68.5%
~equal in Saturated fat ~0.698g

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.