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.
- 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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
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
Saturated fat:
Sat. Fat
1.261 g
Monounsaturated fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
9%
36%
Minerals Daily Need Coverage Score
87%
89%
Comparison summary
Which food is lower in Saturated fat?
Wheat Bread is lower in Saturated fat (difference - 0.272g)
Which food is richer in vitamins?
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 587mg)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 45)
Which food is cheaper?
Tofu is cheaper (difference - $0.3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.