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  6. Tofu vs. Butter cookie

Tofu vs. Butter cookie — In-Depth Nutrition Comparison

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Differences between tofu and butter cookie

  • Tofu has more calcium, manganese, copper, and selenium, while butter cookie has more vitamin B2, vitamin B1, vitamin B3, and vitamin B12.
  • Tofu's daily need coverage for calcium is 65% higher.
  • Butter cookie contains 7 times less manganese than tofu. Tofu contains 1.181mg of manganese, while butter cookie contains 0.17mg.
  • The amount of saturated fat in tofu is lower.
  • Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of butter cookie is 55.

The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Cookies, butter, commercially prepared, enriched.

Infographic

Tofu vs Butter cookie 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
10
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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
Contains more MagnesiumMagnesium +383.3%
Contains more CalciumCalcium +2255.2%
Contains more PotassiumPotassium +113.5%
Contains more IronIron +19.8%
Contains more CopperCopper +89%
Contains more ZincZinc +313.2%
Contains more PhosphorusPhosphorus +86.3%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +594.7%
Contains more SeleniumSelenium +107.1%

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
2
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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +155.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +134.2%
Contains more Vitamin B2Vitamin B2 +228.4%
Contains more Vitamin B3Vitamin B3 +737.3%
Contains more Vitamin B5Vitamin B5 +266.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +162.1%

All nutrients comparison - raw data values

Nutrient Tofu Butter cookie DV% diff.
Calcium 683mg 29mg 65%
Saturated fat 1.261g 11.051g 45%
Manganese 1.181mg 0.17mg 44%
Cholesterol 0mg 117mg 39%
Polyunsaturated fat 4.921g 0.982g 26%
Carbs 2.78g 68.9g 22%
Protein 17.27g 6.1g 22%
Copper 0.378mg 0.2mg 20%
Vitamin B1 0.158mg 0.37mg 18%
Vitamin B3 0.381mg 3.19mg 18%
Vitamin B2 0.102mg 0.335mg 18%
Vitamin A 165µg 18%
Selenium 17.4µg 8.4µg 16%
Calories 144kcal 467kcal 16%
Fats 8.72g 18.8g 16%
Vitamin B12 0µg 0.36µg 15%
Phosphorus 190mg 102mg 13%
Folate 29µg 76µg 12%
Sodium 14mg 282mg 12%
Magnesium 58mg 12mg 11%
Zinc 1.57mg 0.38mg 11%
Monounsaturated fat 1.925g 5.522g 9%
Vitamin B5 0.133mg 0.488mg 7%
Fiber 2.3g 0.8g 6%
Iron 2.66mg 2.22mg 6%
Potassium 237mg 111mg 4%
Vitamin B6 0.092mg 0.036mg 4%
Vitamin E 0.58mg 4%
Vitamin D 0IU 16IU 2%
Vitamin D 0µg 0.4µg 2%
Vitamin K 1.7µg 1%
Choline 6.5mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 68.1g N/A
Sugar 20.24g N/A
Tryptophan 0.235mg 0.084mg 0%
Threonine 0.785mg 0.215mg 0%
Isoleucine 0.849mg 0.277mg 0%
Leucine 1.392mg 0.471mg 0%
Lysine 0.883mg 0.308mg 0%
Methionine 0.211mg 0.131mg 0%
Phenylalanine 0.835mg 0.299mg 0%
Valine 0.87mg 0.315mg 0%
Histidine 0.431mg 0.136mg 0%
Omega-3 - EPA 0.011g N/A
Omega-3 - DHA 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Contains more ProteinProtein +183.1%
Contains more WaterWater +1418%
Contains more FatsFats +115.6%
Contains more CarbsCarbs +2378.4%
Contains more OtherOther +14.3%

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
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 g
Contains less Sat. FatSaturated fat -88.6%
Contains more Poly. FatPolyunsaturated fat +401.1%
Contains more Mono. FatMonounsaturated fat +186.9%

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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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.