Tofu vs Bread - In-Depth Nutrition Comparison

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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

Tofu

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

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 Folic acid (B9) +∞%

Tofu

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 Folic acid (B9) +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is

Vitamin Summary Score

4

27

Mineral Summary Score

38

46

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 the food

Protein

48%

78%

Carbohydrates

2%

56%

Fats

22%

20%

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.


Lower in Sugars
Lower in Sodium
Lower in Saturated Fat
Lower in glycemic index
Lower in price
Rich in minerals
Rich in vitamins
Lower in Cholesterol	Equal

Which food is preferable in case of diets?

Low Calories diet

Low Fats diet

Low Carbs diet

Low glycemic index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low glycemic index diet

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Comparison summary

Which food contains less Sugars?

Tofu contains less Sugars (difference - 5.8g)

Which food contains less Sodium?

Tofu contains less Sodium (difference - 594mg)

Which food is lower in Saturated Fat?

Tofu is lower in Saturated Fat (difference - 0.298g)

Which food is lower in glycemic index?

Tofu is lower in glycemic index (difference - 54)

Which food is cheaper?

Tofu is cheaper (difference - $0.3)

Which food is richer in minerals?

Bread is relatively richer in minerals

Which food is richer in vitamins?

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

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"

Nutrient			Opinion
Calories	76	313
Protein	8.08	12.96
Fats	4.78	4.27
Vitamin C	0.1	0.2
Carbs	1.87	55.77
Cholesterol	0	0
Vitamin D	0	0
Iron	5.36	4.09
Calcium	350	165
Potassium	121	223
Magnesium	30	59
Sugars	0.62	6.42
Fiber	0.3	4.7
Copper	0.193	0.198
Zinc	0.8	1.47
Starch
Phosphorus	97	188
Sodium	7	601
Vitamin A	85	0
Vitamin E	0.01	0.24
Vitamin D	0	0
Vitamin B1	0.081	0.439
Vitamin B2	0.052	0.382
Vitamin B3	0.195	6.25
Vitamin B5	0.068	0.456
Vitamin B6	0.047	0.153
Vitamin B12	0	0
Vitamin K	2.4	5.7
Folic acid (B9)	0	20
Trans Fat	0
Saturated Fat	0.691	0.989
Monounsaturated Fat	1.056	1.019
Polyunsaturated fat	2.699	1.72
Tryptophan	0.12	0.092
Threonine	0.402	0.299
Isoleucine	0.435	0.258
Leucine	0.713	0.461
Lysine	0.452	0.215
Methionine	0.108	0.105
Phenylalanine	0.428	0.315
Valine	0.446	0.31
Histidine	0.221	0.15
Fructose