Tofu vs. Bagel — In-Depth Nutrition Comparison
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The main differences between tofu and bagel
- Tofu is richer in calcium and copper, yet bagel is richer in selenium, vitamin B1, vitamin B3, folate, manganese, vitamin B2, and fiber.
- Daily need coverage for calcium for tofu is 66% higher.
- Tofu contains 2 times more copper than bagel. Tofu contains 0.378mg of copper, while bagel contains 0.175mg.
- Tofu contains less sodium.
- Tofu has a lower glycemic index than bagel.
Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Bagels, wheat.
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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 | +13.7% |
| Contains more CalciumCalcium | +3315% |
| Contains more PotassiumPotassium | +43.6% |
| Contains more CopperCopper | +116% |
| Contains more ZincZinc | +42.7% |
| Contains more PhosphorusPhosphorus | +33.8% |
| Contains less SodiumSodium | -96.8% |
| Contains more ManganeseManganese | +21.1% |
| Contains more SeleniumSelenium | +64.9% |
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 B1Vitamin B1 | +155.1% |
| Contains more Vitamin B2Vitamin B2 | +104.9% |
| Contains more Vitamin B3Vitamin B3 | +784.5% |
| Contains more Vitamin B5Vitamin B5 | +182% |
| Contains more Vitamin B6Vitamin B6 | +59.8% |
| Contains more FolateFolate | +162.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 20mg | 66% |
| Polyunsaturated fat | 4.921g | 0.936g | 27% |
| Copper | 0.378mg | 0.175mg | 23% |
| Selenium | 17.4µg | 28.7µg | 21% |
| Vitamin B1 | 0.158mg | 0.403mg | 20% |
| Vitamin B3 | 0.381mg | 3.37mg | 19% |
| Sodium | 14mg | 439mg | 18% |
| Carbs | 2.78g | 48.89g | 15% |
| Protein | 17.27g | 10.2g | 14% |
| Folate | 29µg | 76µg | 12% |
| Manganese | 1.181mg | 1.43mg | 11% |
| Fats | 8.72g | 1.53g | 11% |
| Vitamin B2 | 0.102mg | 0.209mg | 8% |
| Fiber | 2.3g | 4.1g | 7% |
| Phosphorus | 190mg | 142mg | 7% |
| Saturated fat | 1.261g | 0g | 6% |
| Vitamin B5 | 0.133mg | 0.375mg | 5% |
| Calories | 144kcal | 250kcal | 5% |
| Monounsaturated fat | 1.925g | 0.29g | 4% |
| Vitamin B6 | 0.092mg | 0.147mg | 4% |
| Zinc | 1.57mg | 1.1mg | 4% |
| Choline | 9.8mg | 2% | |
| Magnesium | 58mg | 51mg | 2% |
| Vitamin E | 0.32mg | 2% | |
| Potassium | 237mg | 165mg | 2% |
| Vitamin K | 1.5µg | 1% | |
| Iron | 2.66mg | 2.76mg | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 44.79g | N/A |
| Sugar | 6.12g | N/A | |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.785mg | 0% | |
| Isoleucine | 0.849mg | 0% | |
| Leucine | 1.392mg | 0% | |
| Lysine | 0.883mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.835mg | 0% | |
| Valine | 0.87mg | 0% | |
| Histidine | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +69.3% |
| Contains more FatsFats | +469.9% |
| Contains more WaterWater | +86% |
| Contains more CarbsCarbs | +1658.6% |
| Contains more OtherOther | +30.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +563.8% |
| Contains more Poly. FatPolyunsaturated fat | +425.7% |
| Contains less Sat. FatSaturated fat | -100% |
