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Tofu vs. Cereal — In-Depth Nutrition Comparison

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The main differences between Tofu and Cereal

  • Tofu is richer in Calcium, and Copper, yet Cereal is richer in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Zinc, and Vitamin C.
  • Daily need coverage for Vitamin B1 from Cereal is 511% higher.
  • Tofu contains 68 times more Calcium than Cereal. Tofu contains 683mg of Calcium, while Cereal contains 10mg.
  • Tofu contains less Sodium.

Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Tofu vs Cereal 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
8
:
2
Cereal
Contains more Calcium +6730%
Contains more Magnesium +205.3%
Contains more Phosphorus +146.8%
Contains more Potassium +125.7%
Contains less Sodium -98.2%
Contains more Copper +175.9%
Contains more Manganese +49.5%
Contains more Selenium +176.2%
Contains more Iron +1180.5%
Contains more Zinc +384.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Contains more Calcium +6730%
Contains more Magnesium +205.3%
Contains more Phosphorus +146.8%
Contains more Potassium +125.7%
Contains less Sodium -98.2%
Contains more Copper +175.9%
Contains more Manganese +49.5%
Contains more Selenium +176.2%
Contains more Iron +1180.5%
Contains more Zinc +384.1%

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
3
:
9
Cereal
Contains more Vitamin A +1581.9%
Contains more Vitamin C +19150%
Contains more Vitamin B1 +3879.7%
Contains more Vitamin B2 +3694.1%
Contains more Vitamin B3 +7674.3%
Contains more Vitamin B5 +69.9%
Contains more Vitamin B6 +6406.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0% 0%
Contains more Vitamin A +1581.9%
Contains more Vitamin C +19150%
Contains more Vitamin B1 +3879.7%
Contains more Vitamin B2 +3694.1%
Contains more Vitamin B3 +7674.3%
Contains more Vitamin B5 +69.9%
Contains more Vitamin B6 +6406.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
3
:
2
Cereal
Contains more Protein +185%
Contains more Fats +707.4%
Contains more Water +1747.4%
Contains more Carbs +3024.1%
Contains more Other +59.3%
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% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more Protein +185%
Contains more Fats +707.4%
Contains more Water +1747.4%
Contains more Carbs +3024.1%
Contains more Other +59.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
2
:
1
Cereal
Contains more Monounsaturated Fat +843.6%
Contains more Polyunsaturated fat +1290.1%
Contains less Saturated Fat -79.4%
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Contains more Monounsaturated Fat +843.6%
Contains more Polyunsaturated fat +1290.1%
Contains less Saturated Fat -79.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tofu Cereal Opinion
Net carbs 0.48g 85.45g Cereal
Protein 17.27g 6.06g Tofu
Fats 8.72g 1.08g Tofu
Carbs 2.78g 86.85g Cereal
Calories 144kcal 378kcal Cereal
Fructose 0.26g Cereal
Sugar 10.35g Tofu
Fiber 2.3g 1.4g Tofu
Calcium 683mg 10mg Tofu
Iron 2.66mg 34.06mg Cereal
Magnesium 58mg 19mg Tofu
Phosphorus 190mg 77mg Tofu
Potassium 237mg 105mg Tofu
Sodium 14mg 795mg Tofu
Zinc 1.57mg 7.6mg Cereal
Copper 0.378mg 0.137mg Tofu
Manganese 1.181mg 0.79mg Tofu
Selenium 17.4µg 6.3µg Tofu
Vitamin A 166IU 2792IU Cereal
Vitamin A RAE 814µg Cereal
Vitamin E 0.08mg Cereal
Vitamin C 0.2mg 38.5mg Cereal
Vitamin B1 0.158mg 6.288mg Cereal
Vitamin B2 0.102mg 3.87mg Cereal
Vitamin B3 0.381mg 29.62mg Cereal
Vitamin B5 0.133mg 0.226mg Cereal
Vitamin B6 0.092mg 5.986mg Cereal
Folate 29µg Tofu
Tryptophan 0.235mg 0.066mg Tofu
Threonine 0.785mg 0.241mg Tofu
Isoleucine 0.849mg 0.26mg Tofu
Leucine 1.392mg 0.767mg Tofu
Lysine 0.883mg 0.113mg Tofu
Methionine 0.211mg 0.13mg Tofu
Phenylalanine 0.835mg 0.365mg Tofu
Valine 0.87mg 0.344mg Tofu
Histidine 0.431mg 0.162mg Tofu
Saturated Fat 1.261g 0.26g Cereal
Monounsaturated Fat 1.925g 0.204g Tofu
Polyunsaturated fat 4.921g 0.354g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Cereal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
10%
Tofu
363%
Cereal
Minerals Daily Need Coverage Score
87%
Tofu
183%
Cereal

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 781mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 1.001g)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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

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.