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
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
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
Saturated fat:
Sat. Fat
0.691 g
Monounsaturated fat:
Mono. Fat
1.056 g
Polyunsaturated fat:
Poly. Fat
2.699 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
6%
33%
Minerals Daily Need Coverage Score
59%
56%
Comparison summary
Which food is richer in vitamins?
White bread is relatively richer in vitamins
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 5.05g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 483mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 0.007g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 58)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.