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Tofu vs Bread - In-Depth Nutrition Comparison

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Important differences between Tofu and Bread

  • Tofu has more Calcium, and Iron, however Bread has more Selenium, Vitamin B3, Manganese, Vitamin B1, Vitamin B2, Folate, and Fiber.
  • Bread's daily need coverage for Selenium is 45% more.
  • Tofu has 2 times more Calcium than Bread. Tofu has 350mg of Calcium, while Bread has 165mg.
  • Tofu is lower in Sodium.

The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Bread, wheat, toasted.

Infographic

Tofu vs Bread 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
3
:
5
Bread
Contains more Iron +31.1%
Contains more Calcium +112.1%
Contains less Sodium -98.8%
Contains more Potassium +84.3%
Contains more Magnesium +96.7%
Contains more Zinc +83.8%
Contains more Phosphorus +93.8%
Equal in Copper - 0.198
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Contains more Iron +31.1%
Contains more Calcium +112.1%
Contains less Sodium -98.8%
Contains more Potassium +84.3%
Contains more Magnesium +96.7%
Contains more Zinc +83.8%
Contains more Phosphorus +93.8%
Equal in Copper - 0.198

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
1
:
9
Bread
Contains more Vitamin A +∞%
Contains more Vitamin C +100%
Contains more Vitamin E +2300%
Contains more Vitamin B1 +442%
Contains more Vitamin B2 +634.6%
Contains more Vitamin B3 +3105.1%
Contains more Vitamin B5 +570.6%
Contains more Vitamin B6 +225.5%
Contains more Vitamin K +137.5%
Contains more Folate +473.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
Contains more Vitamin A +∞%
Contains more Vitamin C +100%
Contains more Vitamin E +2300%
Contains more Vitamin B1 +442%
Contains more Vitamin B2 +634.6%
Contains more Vitamin B3 +3105.1%
Contains more Vitamin B5 +570.6%
Contains more Vitamin B6 +225.5%
Contains more Vitamin K +137.5%
Contains more Folate +473.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Tofu
38
Bread
Mineral Summary Score
58
Tofu
66
Bread

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
48%
Tofu
78%
Bread
Carbohydrates
2%
Tofu
56%
Bread
Fats
22%
Tofu
20%
Bread

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Bread
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 5.8g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 594mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.298g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 45)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.3)
Which food is richer in minerals?
Bread
Bread is relatively richer in minerals
Which food is richer in vitamins?
Bread
Bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Tofu Bread Opinion
Calories 76 313 Bread
Protein 8.08 12.96 Bread
Fats 4.78 4.27 Tofu
Vitamin C 0.1 0.2 Bread
Carbs 1.87 55.77 Bread
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 4.09 Tofu
Calcium 350 165 Tofu
Potassium 121 223 Bread
Magnesium 30 59 Bread
Sugar 0.62 6.42 Tofu
Fiber 0.3 4.7 Bread
Copper 0.193 0.198 Bread
Zinc 0.8 1.47 Bread
Starch
Phosphorus 97 188 Bread
Sodium 7 601 Tofu
Vitamin A 85 0 Tofu
Vitamin E 0.01 0.24 Bread
Vitamin D 0 0
Vitamin B1 0.081 0.439 Bread
Vitamin B2 0.052 0.382 Bread
Vitamin B3 0.195 6.25 Bread
Vitamin B5 0.068 0.456 Bread
Vitamin B6 0.047 0.153 Bread
Vitamin B12 0 0
Vitamin K 2.4 5.7 Bread
Folate 15 86 Bread
Trans Fat 0 Bread
Saturated Fat 0.691 0.989 Tofu
Monounsaturated Fat 1.056 1.019 Tofu
Polyunsaturated fat 2.699 1.72 Tofu
Tryptophan 0.12 0.092 Tofu
Threonine 0.402 0.299 Tofu
Isoleucine 0.435 0.258 Tofu
Leucine 0.713 0.461 Tofu
Lysine 0.452 0.215 Tofu
Methionine 0.108 0.105 Tofu
Phenylalanine 0.428 0.315 Tofu
Valine 0.446 0.31 Tofu
Histidine 0.221 0.15 Tofu
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.