Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Tofu vs Cereal - In-Depth Nutrition Comparison

Compare

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
Infographic link

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
Cereal
Contains more Calcium +6730%
Contains more Potassium +125.7%
Contains more Magnesium +205.3%
Contains more Copper +175.9%
Contains more Phosphorus +146.8%
Contains less Sodium -98.2%
Contains more Iron +1180.5%
Contains more Zinc +384.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 205% 21% 42% 126% 43% 82% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1278% 3% 10% 14% 46% 208% 33% 104%
Contains more Calcium +6730%
Contains more Potassium +125.7%
Contains more Magnesium +205.3%
Contains more Copper +175.9%
Contains more Phosphorus +146.8%
Contains less Sodium -98.2%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
3
:
9
Cereal
Contains more Vitamin C +19150%
Contains more Vitamin A +1581.9%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 10% 0% 0% 40% 24% 8% 8% 22% 0% 0% 22%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 129% 168% 2% 0% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin C +19150%
Contains more Vitamin A +1581.9%
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%

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 Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tofu Cereal Opinion
Calories 144kcal 378kcal Cereal
Protein 17.27g 6.06g Tofu
Fats 8.72g 1.08g Tofu
Vitamin C 0.2mg 38.5mg Cereal
Net carbs 0.48g 85.45g Cereal
Carbs 2.78g 86.85g Cereal
Cholesterol 0mg mg Cereal
Vitamin D 0IU IU Tofu
Iron 2.66mg 34.06mg Cereal
Calcium 683mg 10mg Tofu
Potassium 237mg 105mg Tofu
Magnesium 58mg 19mg Tofu
Sugar g 10.35g Tofu
Fiber 2.3g 1.4g Tofu
Copper 0.378mg 0.137mg Tofu
Zinc 1.57mg 7.6mg Cereal
Starch g g
Phosphorus 190mg 77mg Tofu
Sodium 14mg 795mg Tofu
Vitamin A 166IU 2792IU Cereal
Vitamin E mg 0.08mg Cereal
Vitamin D 0µg µg Tofu
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
Vitamin B12 0µg µg Tofu
Vitamin K µg 0µg Cereal
Folate 29µg µg Tofu
Trans Fat 0g g Cereal
Saturated Fat 1.261g 0.26g Cereal
Monounsaturated Fat 1.925g 0.204g Tofu
Polyunsaturated fat 4.921g 0.354g 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
Fructose g 0.26g Cereal

Which food is preferable for your diet?

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

People also compare

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
393
Cereal
Mineral Summary Score
77
Tofu
212
Cereal

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
36%
Cereal
Carbohydrates
3%
Tofu
87%
Cereal
Fats
40%
Tofu
5%
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 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 ($)
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

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.