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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.

Infographic

Tofu vs Bread infographic
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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
6
:
2
Bread
Contains more Calcium +313.9%
Contains less Sodium -97.7%
Contains more Copper +90.9%
Contains more Iron +53.8%
Equal in Magnesium - 59
Equal in Phosphorus - 188
Equal in Potassium - 223
Equal in Zinc - 1.47
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Contains more Calcium +313.9%
Contains less Sodium -97.7%
Contains more Copper +90.9%
Contains more 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
Tofu
1
:
8
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
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%
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

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.
Tofu Bread
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tofu Bread Opinion
Net carbs 0.48g 51.07g Bread
Protein 17.27g 12.96g Tofu
Fats 8.72g 4.27g Tofu
Carbs 2.78g 55.77g Bread
Calories 144kcal 313kcal Bread
Starch g g
Fructose g g
Sugar g 6.42g Tofu
Fiber 2.3g 4.7g Bread
Calcium 683mg 165mg Tofu
Iron 2.66mg 4.09mg Bread
Magnesium 58mg 59mg 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
Vitamin A 166IU 0IU Tofu
Vitamin E mg 0.24mg Bread
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0.2mg
Vitamin B1 0.158mg 0.439mg Bread
Vitamin B2 0.102mg 0.382mg Bread
Vitamin B3 0.381mg 6.25mg Bread
Vitamin B5 0.133mg 0.456mg Bread
Vitamin B6 0.092mg 0.153mg Bread
Folate 29µg 86µg Bread
Vitamin B12 0µg 0µg
Vitamin K µg 5.7µg 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
Cholesterol 0mg 0mg
Trans Fat 0g g Bread
Saturated Fat 1.261g 0.989g Bread
Monounsaturated Fat 1.925g 1.019g Tofu
Polyunsaturated fat 4.921g 1.72g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
Tofu
38
Bread
Mineral Summary Score
77
Tofu
66
Bread

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%
Tofu
78%
Bread
Carbohydrates
3%
Tofu
56%
Bread
Fats
40%
Tofu
20%
Bread

Comparison summary

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 is lower in Saturated Fat?
Bread
Bread is lower in Saturated Fat (difference - 0.272g)
Which food is richer in vitamins?
Bread
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.

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. 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.