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  6. Tofu vs. Baker's yeast

Tofu vs. Baker's yeast — In-Depth Nutrition Comparison

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Significant differences between tofu and baker's yeast

  • Tofu has more calcium, manganese, and copper; however, baker's yeast is richer in folate, vitamin B1, vitamin B5, vitamin B2, zinc, vitamin B3, and vitamin B6.
  • Baker's yeast covers your daily folate needs 189% more than tofu.
  • Baker's yeast has 36 times less calcium than tofu. Tofu has 683mg of calcium, while baker's yeast has 19mg.

Specific food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Leavening agents, yeast, baker's, compressed.

Infographic

Tofu vs Baker's yeast 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 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 5.7% 53% 122% 49% 272% 144% 3.9% 26% 44%
Contains more MagnesiumMagnesium +45%
Contains more CalciumCalcium +3494.7%
Contains more CopperCopper +155.4%
Contains less SodiumSodium -53.3%
Contains more ManganeseManganese +490.5%
Contains more SeleniumSelenium +114.8%
Contains more PotassiumPotassium +153.6%
Contains more IronIron +22.2%
Contains more ZincZinc +535%
Contains more PhosphorusPhosphorus +76.8%

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
1
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
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% 0% 470% 261% 231% 294% 99% 1.3% 0% 589% 17%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B1Vitamin B1 +1089.9%
Contains more Vitamin B2Vitamin B2 +1007.8%
Contains more Vitamin B3Vitamin B3 +3128.3%
Contains more Vitamin B5Vitamin B5 +3584.2%
Contains more Vitamin B6Vitamin B6 +367.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +2606.9%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Baker's yeast DV% diff.
Folate 29µg 785µg 189%
Vitamin B1 0.158mg 1.88mg 144%
Vitamin B5 0.133mg 4.9mg 95%
Vitamin B2 0.102mg 1.13mg 79%
Zinc 1.57mg 9.97mg 76%
Vitamin B3 0.381mg 12.3mg 74%
Calcium 683mg 19mg 66%
Manganese 1.181mg 0.2mg 43%
Polyunsaturated fat 4.921g 0.004g 33%
Vitamin B6 0.092mg 0.43mg 26%
Copper 0.378mg 0.148mg 26%
Fiber 2.3g 8.1g 23%
Phosphorus 190mg 336mg 21%
Protein 17.27g 8.4g 18%
Selenium 17.4µg 8.1µg 17%
Potassium 237mg 601mg 11%
Fats 8.72g 1.9g 10%
Iron 2.66mg 3.25mg 7%
Choline 32mg 6%
Saturated fat 1.261g 0.243g 5%
Carbs 2.78g 18.1g 5%
Magnesium 58mg 40mg 4%
Monounsaturated fat 1.925g 1.047g 2%
Calories 144kcal 105kcal 2%
Sodium 14mg 30mg 1%
Vitamin C 0.2mg 0.1mg 0%
Net carbs 0.48g 10g N/A
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.235mg 0.106mg 0%
Threonine 0.785mg 0.435mg 0%
Isoleucine 0.849mg 0.476mg 0%
Leucine 1.392mg 0.668mg 0%
Lysine 0.883mg 0.69mg 0%
Methionine 0.211mg 0.166mg 0%
Phenylalanine 0.835mg 0.407mg 0%
Valine 0.87mg 0.512mg 0%
Histidine 0.431mg 0.217mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
8% 2% 18% 69% 3%
Protein: 8.4 g
Fats: 1.9 g
Carbs: 18.1 g
Water: 69 g
Other: 2.6 g
Contains more ProteinProtein +105.6%
Contains more FatsFats +358.9%
Contains more CarbsCarbs +551.1%
Contains more OtherOther +85.7%
~equal in Water ~69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
19% 81%
Saturated fat: Sat. Fat 0.243 g
Monounsaturated fat: Mono. Fat 1.047 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +83.9%
Contains more Poly. FatPolyunsaturated fat +122925%
Contains less Sat. FatSaturated fat -80.7%

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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/172475/nutrients
  2. Baker's yeast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175042/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.