Tofu vs. Chocolate brownie — In-Depth Nutrition Comparison

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Significant differences between tofu and chocolate brownie

Tofu has more calcium, manganese, selenium, iron, and phosphorus; however, chocolate brownie is richer in vitamin A and vitamin B2.
Tofu covers your daily calcium needs 63% more than chocolate brownie.
Chocolate brownie has 2 times less manganese than tofu. Tofu has 1.181mg of manganese, while chocolate brownie has 0.587mg.
Tofu contains less saturated fat.
Chocolate brownie has a higher glycemic index. The glycemic index of chocolate brownie is 42, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Cookies, brownies, prepared from recipe.

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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

Chocolate brownie

Contains more CalciumCalcium	+1098.2%
Contains more PotassiumPotassium	+34.7%
Contains more IronIron	+44.6%
Contains more ZincZinc	+61.9%
Contains more PhosphorusPhosphorus	+43.9%
Contains less SodiumSodium	-95.9%
Contains more ManganeseManganese	+101.2%
Contains more SeleniumSelenium	+51.3%

~equal in Magnesium ~53mg

~equal in Copper ~0.388mg

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

Chocolate brownie

Contains more Vitamin B1Vitamin B1

+12.1%

Contains more Vitamin CVitamin C	+50%
Contains more Vitamin B2Vitamin B2	+86.3%
Contains more Vitamin B3Vitamin B3	+157.7%
Contains more Vitamin B5Vitamin B5	+146.6%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B6 ~0.094mg

~equal in Vitamin K ~µg

~equal in Folate ~29µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	683mg	57mg	63%
Fats	8.72g	29.1g	31%
Polyunsaturated fat	4.921g	9.412g	30%
Saturated fat	1.261g	7.319g	28%
Manganese	1.181mg	0.587mg	26%
Cholesterol	0mg	73mg	24%
Monounsaturated fat	1.925g	10.839g	22%
Protein	17.27g	6.2g	22%
Vitamin A		176µg	20%
Carbs	2.78g	50.2g	16%
Calories	144kcal	466kcal	16%
Sodium	14mg	343mg	14%
Selenium	17.4µg	11.5µg	11%
Iron	2.66mg	1.84mg	10%
Fiber	2.3g		9%
Phosphorus	190mg	132mg	8%
Vitamin B12	0µg	0.16µg	7%
Vitamin B2	0.102mg	0.19mg	7%
Zinc	1.57mg	0.97mg	5%
Vitamin B3	0.381mg	0.982mg	4%
Vitamin B5	0.133mg	0.328mg	4%
Potassium	237mg	176mg	2%
Vitamin B1	0.158mg	0.141mg	1%
Copper	0.378mg	0.388mg	1%
Magnesium	58mg	53mg	1%
Vitamin C	0.2mg	0.3mg	0%
Net carbs	0.48g	50.2g	N/A
Vitamin B6	0.092mg	0.094mg	0%
Folate	29µg	29µg	0%
Tryptophan	0.235mg	0.078mg	0%
Threonine	0.785mg	0.228mg	0%
Isoleucine	0.849mg	0.265mg	0%
Leucine	1.392mg	0.447mg	0%
Lysine	0.883mg	0.283mg	0%
Methionine	0.211mg	0.132mg	0%
Phenylalanine	0.835mg	0.298mg	0%
Valine	0.87mg	0.323mg	0%
Histidine	0.431mg	0.136mg	0%
Omega-3 - EPA		0.001g	N/A
Omega-3 - DHA		0.006g	N/A