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Tofu vs. Crackers — In-Depth Nutrition Comparison

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A recap on the differences between tofu and crackers

  • Tofu is higher in calcium, copper, manganese, and selenium, yet crackers are higher in vitamin B2, vitamin B3, vitamin B1, and iron.
  • Tofu covers your daily calcium needs 56% more than crackers.
  • Tofu contains 4 times more copper than crackers. While tofu contains 0.378mg of copper, crackers contain only 0.104mg.
  • The amount of saturated fat in tofu is lower.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Crackers, standard snack-type, regular.

Infographic

Tofu vs Crackers 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
8
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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +222.2%
Contains more CalciumCalcium +469.2%
Contains more PotassiumPotassium +100.8%
Contains more CopperCopper +263.5%
Contains more ZincZinc +220.4%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +140.5%
Contains more SeleniumSelenium +159.7%
Contains more IronIron +51.5%
Contains more PhosphorusPhosphorus +30.5%

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% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +46%
Contains more Vitamin B1Vitamin B1 +163.3%
Contains more Vitamin B2Vitamin B2 +347.1%
Contains more Vitamin B3Vitamin B3 +1042.3%
Contains more Vitamin B5Vitamin B5 +213.5%
Contains more FolateFolate +217.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Crackers DV% diff.
Vitamin K 69.3µg 58%
Calcium 683mg 120mg 56%
Polyunsaturated fat 4.921g 13.137g 55%
Sodium 14mg 726mg 31%
Copper 0.378mg 0.104mg 30%
Manganese 1.181mg 0.491mg 30%
Fats 8.72g 26.43g 27%
Vitamin B2 0.102mg 0.456mg 27%
Vitamin B3 0.381mg 4.352mg 25%
Vitamin B1 0.158mg 0.416mg 22%
Protein 17.27g 6.64g 21%
Saturated fat 1.261g 5.562g 20%
Starch 49.69g 20%
Vitamin E 3.03mg 20%
Carbs 2.78g 61.3g 20%
Selenium 17.4µg 6.7µg 19%
Calories 144kcal 510kcal 18%
Iron 2.66mg 4.03mg 17%
Folate 29µg 92µg 16%
Monounsaturated fat 1.925g 6.553g 12%
Zinc 1.57mg 0.49mg 10%
Magnesium 58mg 18mg 10%
Phosphorus 190mg 248mg 8%
Vitamin B5 0.133mg 0.417mg 6%
Potassium 237mg 118mg 4%
Vitamin B6 0.092mg 0.063mg 2%
Choline 9.6mg 2%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 59g N/A
Sugar 8.18g N/A
Fiber 2.3g 2.3g 0%
Trans fat 0g 1.076g N/A
Tryptophan 0.235mg 0.084mg 0%
Threonine 0.785mg 0.193mg 0%
Isoleucine 0.849mg 0.246mg 0%
Leucine 1.392mg 0.471mg 0%
Lysine 0.883mg 0.103mg 0%
Methionine 0.211mg 0.112mg 0%
Phenylalanine 0.835mg 0.331mg 0%
Valine 0.87mg 0.294mg 0%
Histidine 0.431mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more ProteinProtein +160.1%
Contains more WaterWater +2123.9%
Contains more FatsFats +203.1%
Contains more CarbsCarbs +2105%
Contains more OtherOther +77.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -77.3%
Contains more Mono. FatMonounsaturated fat +240.4%
Contains more Poly. FatPolyunsaturated fat +167%

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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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.