Tofu vs. Chocolate chip cookie — In-Depth Nutrition Comparison
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The main differences between tofu and chocolate chip cookie
- Tofu is richer in calcium, manganese, phosphorus, and selenium, yet chocolate chip cookie is richer in vitamin A, vitamin B3, and vitamin B2.
- Daily need coverage for calcium for tofu is 65% higher.
- Tofu contains 2 times more phosphorus than chocolate chip cookie. Tofu contains 190mg of phosphorus, while chocolate chip cookie contains 100mg.
- Tofu contains less saturated fat.
- Tofu has a lower glycemic index than chocolate chip cookie.
Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Cookies, chocolate chip, prepared from recipe, made with butter.
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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.
| Contains more CalciumCalcium | +1697.4% |
| Contains more ZincZinc | +67% |
| Contains more PhosphorusPhosphorus | +90% |
| Contains less SodiumSodium | -95.9% |
| Contains more ManganeseManganese | +78.1% |
| Contains more SeleniumSelenium | +55.4% |
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.
| Contains more Vitamin B1Vitamin B1 | +16.5% |
| Contains more Vitamin B2Vitamin B2 | +73.5% |
| Contains more Vitamin B3Vitamin B3 | +258.3% |
| Contains more Vitamin B5Vitamin B5 | +94.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +13.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
Protein:
5.7 g
Fats:
28.4 g
Carbs:
58.2 g
Water:
5.7 g
Other:
2 g
| Contains more ProteinProtein | +203% |
| Contains more WaterWater | +1125.1% |
| Contains more FatsFats | +225.7% |
| Contains more CarbsCarbs | +1993.5% |
| Contains more OtherOther | +42.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.261 g
Monounsaturated fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
Saturated fat:
Sat. Fat
14.071 g
Monounsaturated fat:
Mono. Fat
8.241 g
Polyunsaturated fat:
Poly. Fat
4.541 g
| Contains less Sat. FatSaturated fat | -91% |
| Contains more Mono. FatMonounsaturated fat | +328.1% |
~equal in
Polyunsaturated fat
~4.541g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Calcium | 683mg | 38mg | 65% |
| Saturated fat | 1.261g | 14.071g | 58% |
| Fats | 8.72g | 28.4g | 30% |
| Protein | 17.27g | 5.7g | 23% |
| Manganese | 1.181mg | 0.663mg | 23% |
| Cholesterol | 0mg | 70mg | 23% |
| Carbs | 2.78g | 58.2g | 18% |
| Calories | 144kcal | 488kcal | 17% |
| Monounsaturated fat | 1.925g | 8.241g | 16% |
| Vitamin A | 139µg | 15% | |
| Sodium | 14mg | 341mg | 14% |
| Phosphorus | 190mg | 100mg | 13% |
| Selenium | 17.4µg | 11.2µg | 11% |
| Fiber | 2.3g | 9% | |
| Vitamin B2 | 0.102mg | 0.177mg | 6% |
| Vitamin B3 | 0.381mg | 1.365mg | 6% |
| Zinc | 1.57mg | 0.94mg | 6% |
| Vitamin B12 | 0µg | 0.08µg | 3% |
| Polyunsaturated fat | 4.921g | 4.541g | 3% |
| Vitamin B5 | 0.133mg | 0.259mg | 3% |
| Vitamin B1 | 0.158mg | 0.184mg | 2% |
| Iron | 2.66mg | 2.48mg | 2% |
| Copper | 0.378mg | 0.386mg | 1% |
| Vitamin B6 | 0.092mg | 0.084mg | 1% |
| Folate | 29µg | 33µg | 1% |
| Magnesium | 58mg | 55mg | 1% |
| Vitamin C | 0.2mg | 0.2mg | 0% |
| Net carbs | 0.48g | 58.2g | N/A |
| Potassium | 237mg | 221mg | 0% |
| Tryptophan | 0.235mg | 0.072mg | 0% |
| Threonine | 0.785mg | 0.191mg | 0% |
| Isoleucine | 0.849mg | 0.224mg | 0% |
| Leucine | 1.392mg | 0.391mg | 0% |
| Lysine | 0.883mg | 0.214mg | 0% |
| Methionine | 0.211mg | 0.106mg | 0% |
| Phenylalanine | 0.835mg | 0.27mg | 0% |
| Valine | 0.87mg | 0.279mg | 0% |
| Histidine | 0.431mg | 0.123mg | 0% |
| Omega-3 - DHA | 0.003g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
9%
18%
Minerals Daily Need Coverage Score
87%
55%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 70mg)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 327mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 12.81g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Chocolate chip cookie is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is cheaper?
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The foods are relatively equal in price ($)