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  6. Tofu vs. Cream cracker

Tofu vs. Cream cracker — In-Depth Nutrition Comparison

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What are the differences between tofu and cream cracker?

  • Tofu is higher in calcium, copper, manganese, and selenium, yet cream cracker is higher in iron, folate, vitamin B3, and vitamin B12.
  • Tofu's daily need coverage for calcium is 66% more.
  • Tofu has 3 times more copper than cream cracker. While tofu has 0.378mg of copper, cream cracker has only 0.111mg.
  • The amount of saturated fat in tofu is lower.
  • The glycemic index of tofu is lower.

We used Tofu, raw, firm, prepared with calcium sulfate and Crackers, cream, GAMESA SABROSAS types in this article.

Infographic

Tofu vs Cream cracker 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
9
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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Contains more MagnesiumMagnesium +132%
Contains more CalciumCalcium +2526.9%
Contains more PotassiumPotassium +83.7%
Contains more CopperCopper +240.5%
Contains more ZincZinc +137.9%
Contains more PhosphorusPhosphorus +93.9%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +51.8%
Contains more SeleniumSelenium +83.2%
Contains more IronIron +177.4%

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.
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% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +41.5%
Contains more Vitamin B1Vitamin B1 +88.6%
Contains more Vitamin B2Vitamin B2 +135.3%
Contains more Vitamin B3Vitamin B3 +1233.3%
Contains more Vitamin B5Vitamin B5 +247.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +413.8%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Cream cracker DV% diff.
Calcium 683mg 26mg 66%
Iron 2.66mg 7.38mg 59%
Sodium 14mg 1148mg 49%
Folate 29µg 149µg 30%
Copper 0.378mg 0.111mg 30%
Vitamin B3 0.381mg 5.08mg 29%
Monounsaturated fat 1.925g 10.625g 22%
Starch 51.87g 21%
Carbs 2.78g 64.55g 21%
Protein 17.27g 7.01g 21%
Saturated fat 1.261g 5.362g 19%
Vitamin B12 0µg 0.46µg 19%
Fats 8.72g 20.37g 18%
Manganese 1.181mg 0.778mg 18%
Calories 144kcal 484kcal 17%
Polyunsaturated fat 4.921g 2.45g 16%
Vitamin K 17.9µg 15%
Selenium 17.4µg 9.5µg 14%
Phosphorus 190mg 98mg 13%
Vitamin B1 0.158mg 0.298mg 12%
Vitamin E 1.59mg 11%
Vitamin B2 0.102mg 0.24mg 11%
Zinc 1.57mg 0.66mg 8%
Magnesium 58mg 25mg 8%
Vitamin B5 0.133mg 0.462mg 7%
Potassium 237mg 129mg 3%
Vitamin B6 0.092mg 0.065mg 2%
Fructose 0.95g 1%
Vitamin C 0.2mg 0%
Net carbs 0.48g 62.15g N/A
Sugar 9.37g N/A
Fiber 2.3g 2.4g 0%
Trans fat 0g 3.969g N/A
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 0%
Omega-3 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g 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% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Contains more ProteinProtein +146.4%
Contains more WaterWater +1469.2%
Contains more FatsFats +133.6%
Contains more CarbsCarbs +2221.9%
Contains more OtherOther +158.6%

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
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 g
Contains less Sat. FatSaturated fat -76.5%
Contains more Poly. FatPolyunsaturated fat +100.9%
Contains more Mono. FatMonounsaturated fat +451.9%

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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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.