Tofu vs Bread - In-Depth Nutrition Comparison
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Differences between Tofu and Bread
- Tofu has more Calcium, and Copper, while Bread has more Vitamin B3, Selenium, Vitamin B1, Vitamin B2, Iron, Folate, and Fiber.
- Tofu's daily need coverage for Calcium is 52% higher.
- Bread contains 2 times less Copper than Tofu. Tofu contains 0.378mg of Copper, while 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.
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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
Contains
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Calcium
+313.9%
Contains
less
Sodium
-97.7%
Contains
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Copper
+90.9%
Contains
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Iron
+53.8%
Equal in Magnesium - 59
Equal in Phosphorus - 188
Equal in Potassium - 223
Equal in Zinc - 1.47
Contains
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Calcium
+313.9%
Contains
less
Sodium
-97.7%
Contains
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Copper
+90.9%
Contains
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Iron
+53.8%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+177.8%
Contains
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Vitamin B2
+274.5%
Contains
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Vitamin B3
+1540.4%
Contains
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Vitamin B5
+242.9%
Contains
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Vitamin B6
+66.3%
Contains
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Folate
+196.6%
Equal in Vitamin C - 0.2
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+177.8%
Contains
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Vitamin B2
+274.5%
Contains
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Vitamin B3
+1540.4%
Contains
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Vitamin B5
+242.9%
Contains
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Vitamin B6
+66.3%
Contains
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Folate
+196.6%
Equal in Vitamin C - 0.2
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.
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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 Saturated Fat |
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Rich in vitamins |
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Lower in Cholesterol | Equal | ||
Rich in minerals | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 0.48g | 51.07g |
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Protein | 17.27g | 12.96g |
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Fats | 8.72g | 4.27g |
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Carbs | 2.78g | 55.77g |
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Calories | 144kcal | 313kcal |
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Starch | g | g | |
Fructose | g | g | |
Sugar | g | 6.42g |
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Fiber | 2.3g | 4.7g |
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Calcium | 683mg | 165mg |
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Iron | 2.66mg | 4.09mg |
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Magnesium | 58mg | 59mg |
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Phosphorus | 190mg | 188mg |
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Potassium | 237mg | 223mg |
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Sodium | 14mg | 601mg |
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Zinc | 1.57mg | 1.47mg |
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Copper | 0.378mg | 0.198mg |
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Vitamin A | 166IU | 0IU |
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Vitamin E | mg | 0.24mg |
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Vitamin D | 0IU | 0IU | |
Vitamin D | 0µg | 0µg | |
Vitamin C | 0.2mg | 0.2mg | |
Vitamin B1 | 0.158mg | 0.439mg |
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Vitamin B2 | 0.102mg | 0.382mg |
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Vitamin B3 | 0.381mg | 6.25mg |
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Vitamin B5 | 0.133mg | 0.456mg |
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Vitamin B6 | 0.092mg | 0.153mg |
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Folate | 29µg | 86µg |
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Vitamin B12 | 0µg | 0µg | |
Vitamin K | µg | 5.7µg |
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Tryptophan | 0.235mg | 0.092mg |
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Threonine | 0.785mg | 0.299mg |
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Isoleucine | 0.849mg | 0.258mg |
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Leucine | 1.392mg | 0.461mg |
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Lysine | 0.883mg | 0.215mg |
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Methionine | 0.211mg | 0.105mg |
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Phenylalanine | 0.835mg | 0.315mg |
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Valine | 0.87mg | 0.31mg |
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Histidine | 0.431mg | 0.15mg |
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Cholesterol | 0mg | 0mg | |
Trans Fat | 0g | g |
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Saturated Fat | 1.261g | 0.989g |
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Monounsaturated Fat | 1.925g | 1.019g |
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Polyunsaturated fat | 4.921g | 1.72g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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
11

38

Mineral Summary Score
77

66

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
104%

78%

Carbohydrates
3%

56%

Fats
40%

20%

Comparison summary
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 is lower in Saturated Fat?

Bread is lower in Saturated Fat (difference - 0.272g)
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)
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.