Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Tofu
  5. Compare
  6. Tofu vs. Wheat Bread

Tofu vs. Wheat Bread — In-Depth Nutrition Comparison

Compare

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.
  • Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of wheat Bread is 60.

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
3
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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more CalciumCalcium +313.9%
Contains more CopperCopper +90.9%
Contains less SodiumSodium -97.7%
Contains more IronIron +53.8%
Contains more ManganeseManganese +16.6%
Contains more SeleniumSelenium +92%
~equal in Magnesium ~59mg
~equal in Potassium ~223mg
~equal in Zinc ~1.47mg
~equal in Phosphorus ~188mg

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
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 0.67% 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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin B1Vitamin B1 +177.8%
Contains more Vitamin B2Vitamin B2 +274.5%
Contains more Vitamin B3Vitamin B3 +1540.4%
Contains more Vitamin B5Vitamin B5 +242.9%
Contains more Vitamin B6Vitamin B6 +66.3%
Contains more FolateFolate +196.6%
~equal in Vitamin C ~0.2mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Wheat Bread DV% diff.
Calcium 683mg 165mg 52%
Vitamin B3 0.381mg 6.25mg 37%
Selenium 17.4µg 33.4µg 29%
Sodium 14mg 601mg 26%
Vitamin B1 0.158mg 0.439mg 23%
Vitamin B2 0.102mg 0.382mg 22%
Polyunsaturated fat 4.921g 1.72g 21%
Copper 0.378mg 0.198mg 20%
Carbs 2.78g 55.77g 18%
Iron 2.66mg 4.09mg 18%
Folate 29µg 86µg 14%
Fiber 2.3g 4.7g 10%
Protein 17.27g 12.96g 9%
Manganese 1.181mg 1.377mg 9%
Calories 144kcal 313kcal 8%
Fats 8.72g 4.27g 7%
Vitamin B5 0.133mg 0.456mg 6%
Vitamin B6 0.092mg 0.153mg 5%
Vitamin K 5.7µg 5%
Choline 22.1mg 4%
Vitamin E 0.24mg 2%
Monounsaturated fat 1.925g 1.019g 2%
Saturated fat 1.261g 0.989g 1%
Zinc 1.57mg 1.47mg 1%
Vitamin C 0.2mg 0.2mg 0%
Net carbs 0.48g 51.07g N/A
Magnesium 58mg 59mg 0%
Potassium 237mg 223mg 0%
Sugar 6.42g N/A
Phosphorus 190mg 188mg 0%
Tryptophan 0.235mg 0.092mg 0%
Threonine 0.785mg 0.299mg 0%
Isoleucine 0.849mg 0.258mg 0%
Leucine 1.392mg 0.461mg 0%
Lysine 0.883mg 0.215mg 0%
Methionine 0.211mg 0.105mg 0%
Phenylalanine 0.835mg 0.315mg 0%
Valine 0.87mg 0.31mg 0%
Histidine 0.431mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

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
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 ProteinProtein +33.3%
Contains more FatsFats +104.2%
Contains more WaterWater +188.2%
Contains more CarbsCarbs +1906.1%
Contains more OtherOther +97.9%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +88.9%
Contains more Poly. FatPolyunsaturated fat +186.1%
Contains less Sat. FatSaturated fat -21.6%

People also compare

Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh
Wheat Bread
Wheat Bread vs Flour
Flour
Wheat Bread
Wheat Bread vs Cheese
Cheese
Wheat Bread
Wheat Bread vs Dough
Dough

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. 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.