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.

Tofu

Chocolate chip cookie

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%

~equal in Magnesium ~55mg

~equal in Potassium ~221mg

~equal in Iron ~2.48mg

~equal in Copper ~0.386mg

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 chip cookie

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%

~equal in Vitamin C ~0.2mg

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B6 ~0.084mg

~equal in Vitamin K ~µg

~equal in Choline ~mg

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