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  6. Tofu vs. Wheat Bread

Tofu vs. Wheat Bread — In-Depth Nutrition Comparison

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Differences between Tofu and Wheat Bread

  • Tofu has more Calcium, and Copper, while Wheat Bread has more Vitamin B3, Selenium, Vitamin B1, Vitamin B2, Iron, Folate, and Fiber.
  • Tofu's daily need coverage for Calcium is 52% higher.
  • Wheat Bread contains 2 times less Copper than Tofu. Tofu contains 0.378mg of Copper, while Wheat Bread contains 0.198mg.
  • The amount of Sodium in Tofu is lower.

The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Bread, wheat, toasted.

Infographic

Tofu vs Wheat 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
:
4
Wheat Bread
Wheat Bread
Contains more Calcium +313.9%
Contains less Sodium -97.7%
Contains more Copper +90.9%
Contains more Iron +53.8%
Contains more Manganese +16.6%
Contains more Selenium +92%
Equal in Magnesium - 59
Equal in Phosphorus - 188
Equal in Potassium - 223
Equal in Zinc - 1.47
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Calcium +313.9%
Contains less Sodium -97.7%
Contains more Copper +90.9%
Contains more Iron +53.8%
Contains more Manganese +16.6%
Contains more Selenium +92%
Equal in Magnesium - 59
Equal in Phosphorus - 188
Equal in Potassium - 223
Equal in Zinc - 1.47

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
:
8
Wheat Bread
Wheat Bread
Contains more Vitamin A +∞%
Contains more Vitamin B1 +177.8%
Contains more Vitamin B2 +274.5%
Contains more Vitamin B3 +1540.4%
Contains more Vitamin B5 +242.9%
Contains more Vitamin B6 +66.3%
Contains more Folate +196.6%
Equal in Vitamin C - 0.2
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +177.8%
Contains more Vitamin B2 +274.5%
Contains more Vitamin B3 +1540.4%
Contains more Vitamin B5 +242.9%
Contains more Vitamin B6 +66.3%
Contains more Folate +196.6%
Equal in Vitamin C - 0.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Wheat Bread
Wheat Bread
Contains more Protein +33.3%
Contains more Fats +104.2%
Contains more Water +188.2%
Contains more Carbs +1906.1%
Contains more Other +97.9%
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more Protein +33.3%
Contains more Fats +104.2%
Contains more Water +188.2%
Contains more Carbs +1906.1%
Contains more Other +97.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Wheat Bread
Wheat Bread
Contains more Monounsaturated Fat +88.9%
Contains more Polyunsaturated fat +186.1%
Contains less Saturated Fat -21.6%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains more Monounsaturated Fat +88.9%
Contains more Polyunsaturated fat +186.1%
Contains less Saturated Fat -21.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Wheat Bread
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tofu Wheat Bread Opinion
Net carbs 0.48g 51.07g Wheat Bread
Protein 17.27g 12.96g Tofu
Fats 8.72g 4.27g Tofu
Carbs 2.78g 55.77g Wheat Bread
Calories 144kcal 313kcal Wheat Bread
Sugar 6.42g Tofu
Fiber 2.3g 4.7g Wheat Bread
Calcium 683mg 165mg Tofu
Iron 2.66mg 4.09mg Wheat Bread
Magnesium 58mg 59mg Wheat Bread
Phosphorus 190mg 188mg Tofu
Potassium 237mg 223mg Tofu
Sodium 14mg 601mg Tofu
Zinc 1.57mg 1.47mg Tofu
Copper 0.378mg 0.198mg Tofu
Manganese 1.181mg 1.377mg Wheat Bread
Selenium 17.4µg 33.4µg Wheat Bread
Vitamin A 166IU 0IU Tofu
Vitamin E 0.24mg Wheat Bread
Vitamin C 0.2mg 0.2mg
Vitamin B1 0.158mg 0.439mg Wheat Bread
Vitamin B2 0.102mg 0.382mg Wheat Bread
Vitamin B3 0.381mg 6.25mg Wheat Bread
Vitamin B5 0.133mg 0.456mg Wheat Bread
Vitamin B6 0.092mg 0.153mg Wheat Bread
Folate 29µg 86µg Wheat Bread
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.235mg 0.092mg Tofu
Threonine 0.785mg 0.299mg Tofu
Isoleucine 0.849mg 0.258mg Tofu
Leucine 1.392mg 0.461mg Tofu
Lysine 0.883mg 0.215mg Tofu
Methionine 0.211mg 0.105mg Tofu
Phenylalanine 0.835mg 0.315mg Tofu
Valine 0.87mg 0.31mg Tofu
Histidine 0.431mg 0.15mg Tofu
Saturated Fat 1.261g 0.989g Wheat Bread
Monounsaturated Fat 1.925g 1.019g Tofu
Polyunsaturated fat 4.921g 1.72g Tofu
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Wheat Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
11%
Tofu
38%
Wheat Bread
Minerals Daily Need Coverage Score
87%
Tofu
89%
Wheat Bread

Comparison summary

Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 0.272g)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 587mg)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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/172475/nutrients
  2. Wheat 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.