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  6. Tofu vs. Cookie dough

Tofu vs. Cookie dough — In-Depth Nutrition Comparison

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How are tofu and cookie dough different?

  • Tofu is richer in calcium, copper, manganese, selenium, phosphorus, and zinc, while cookie dough is higher in vitamin B3.
  • Tofu covers your daily need for calcium, 65% more than cookie dough.
  • Tofu contains 3 times more copper than cookie dough. Tofu contains 0.378mg of copper, while cookie dough contains 0.11mg.
  • Tofu is lower in saturated fat.
  • Cookie dough has a higher glycemic index (54) than tofu (15).

Tofu, raw, firm, prepared with calcium sulfate and Cookies, oatmeal, refrigerated dough types were used in this article.

Infographic

Tofu vs Cookie dough 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
Contains more MagnesiumMagnesium +107.1%
Contains more CalciumCalcium +2103.2%
Contains more PotassiumPotassium +61.2%
Contains more IronIron +24.3%
Contains more CopperCopper +243.6%
Contains more ZincZinc +145.3%
Contains more PhosphorusPhosphorus +82.7%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +54.4%
Contains more SeleniumSelenium +91.2%

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
Tofu
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +124.4%
Contains more Vitamin B1Vitamin B1 +48.1%
Contains more Vitamin B2Vitamin B2 +45.1%
Contains more Vitamin B3Vitamin B3 +389.5%
Contains more Vitamin B5Vitamin B5 +179.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +20.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Cookie dough DV% diff.
Calcium 683mg 31mg 65%
Copper 0.378mg 0.11mg 30%
Protein 17.27g 5.4g 24%
Monounsaturated fat 1.925g 10.531g 22%
Carbs 2.78g 59.1g 19%
Manganese 1.181mg 0.765mg 18%
Fats 8.72g 18.9g 16%
Polyunsaturated fat 4.921g 2.592g 16%
Saturated fat 1.261g 4.751g 16%
Selenium 17.4µg 9.1µg 15%
Calories 144kcal 424kcal 14%
Phosphorus 190mg 104mg 12%
Sodium 14mg 294mg 12%
Vitamin B3 0.381mg 1.865mg 9%
Zinc 1.57mg 0.64mg 8%
Cholesterol 0mg 24mg 8%
Magnesium 58mg 28mg 7%
Iron 2.66mg 2.14mg 7%
Vitamin B1 0.158mg 0.234mg 6%
Vitamin B5 0.133mg 0.372mg 5%
Vitamin B6 0.092mg 0.041mg 4%
Vitamin B2 0.102mg 0.148mg 4%
Potassium 237mg 147mg 3%
Vitamin B12 0µg 0.04µg 2%
Folate 29µg 35µg 2%
Fiber 2.3g 2.5g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 56.6g N/A
Vitamin A 4µg 0%
Tryptophan 0.235mg 0.088mg 0%
Threonine 0.785mg 0.177mg 0%
Isoleucine 0.849mg 0.227mg 0%
Leucine 1.392mg 0.414mg 0%
Lysine 0.883mg 0.257mg 0%
Methionine 0.211mg 0.122mg 0%
Phenylalanine 0.835mg 0.278mg 0%
Valine 0.87mg 0.291mg 0%
Histidine 0.431mg 0.125mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
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
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Contains more ProteinProtein +219.8%
Contains more WaterWater +356.4%
Contains more FatsFats +116.7%
Contains more CarbsCarbs +2025.9%
~equal in Other ~1.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 g
Contains less Sat. FatSaturated fat -73.5%
Contains more Poly. FatPolyunsaturated fat +89.9%
Contains more Mono. FatMonounsaturated fat +447.1%

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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
  2. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.