Tofu vs. Croissant — In-Depth Nutrition Comparison
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A recap on differences between tofu and croissant
- Tofu is higher in calcium, manganese, copper, and phosphorus, yet croissant is higher in vitamin B1, folate, and vitamin B5.
- Tofu covers your daily calcium needs 65% more than croissant.
- Tofu contains 5 times more copper than croissant. While tofu contains 0.378mg of copper, croissant contains only 0.08mg.
- 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 Croissants, 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 MagnesiumMagnesium | +262.5% |
| Contains more CalciumCalcium | +1745.9% |
| Contains more PotassiumPotassium | +100.8% |
| Contains more IronIron | +31% |
| Contains more CopperCopper | +372.5% |
| Contains more ZincZinc | +109.3% |
| Contains more PhosphorusPhosphorus | +81% |
| Contains less SodiumSodium | -97% |
| Contains more ManganeseManganese | +257.9% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin B6Vitamin B6 | +58.6% |
| Contains more Vitamin B1Vitamin B1 | +145.6% |
| Contains more Vitamin B2Vitamin B2 | +136.3% |
| Contains more Vitamin B3Vitamin B3 | +474.3% |
| Contains more Vitamin B5Vitamin B5 | +547.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +203.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 37mg | 65% |
| Saturated fat | 1.261g | 11.659g | 47% |
| Manganese | 1.181mg | 0.33mg | 37% |
| Copper | 0.378mg | 0.08mg | 33% |
| Polyunsaturated fat | 4.921g | 1.094g | 26% |
| Vitamin A | 206µg | 23% | |
| Cholesterol | 0mg | 67mg | 22% |
| Sodium | 14mg | 467mg | 20% |
| Fats | 8.72g | 21g | 19% |
| Vitamin B1 | 0.158mg | 0.388mg | 19% |
| Protein | 17.27g | 8.2g | 18% |
| Folate | 29µg | 88µg | 15% |
| Vitamin B5 | 0.133mg | 0.861mg | 15% |
| Carbs | 2.78g | 45.8g | 14% |
| Calories | 144kcal | 406kcal | 13% |
| Phosphorus | 190mg | 105mg | 12% |
| Vitamin B3 | 0.381mg | 2.188mg | 11% |
| Vitamin B2 | 0.102mg | 0.241mg | 11% |
| Magnesium | 58mg | 16mg | 10% |
| Selenium | 17.4µg | 22.7µg | 10% |
| Monounsaturated fat | 1.925g | 5.525g | 9% |
| Iron | 2.66mg | 2.03mg | 8% |
| Vitamin B12 | 0µg | 0.16µg | 7% |
| Zinc | 1.57mg | 0.75mg | 7% |
| Choline | 38.8mg | 7% | |
| Vitamin E | 0.84mg | 6% | |
| Potassium | 237mg | 118mg | 4% |
| Vitamin B6 | 0.092mg | 0.058mg | 3% |
| Vitamin K | 1.8µg | 2% | |
| Fiber | 2.3g | 2.6g | 1% |
| Vitamin C | 0.2mg | 0.2mg | 0% |
| Net carbs | 0.48g | 43.2g | N/A |
| Sugar | 11.26g | N/A | |
| Tryptophan | 0.235mg | 0.099mg | 0% |
| Threonine | 0.785mg | 0.284mg | 0% |
| Isoleucine | 0.849mg | 0.365mg | 0% |
| Leucine | 1.392mg | 0.623mg | 0% |
| Lysine | 0.883mg | 0.329mg | 0% |
| Methionine | 0.211mg | 0.175mg | 0% |
| Phenylalanine | 0.835mg | 0.416mg | 0% |
| Valine | 0.87mg | 0.41mg | 0% |
| Histidine | 0.431mg | 0.187mg | 0% |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +110.6% |
| Contains more WaterWater | +201% |
| Contains more FatsFats | +140.8% |
| Contains more CarbsCarbs | +1547.5% |
| Contains more OtherOther | +28.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -89.2% |
| Contains more Poly. FatPolyunsaturated fat | +349.8% |
| Contains more Mono. FatMonounsaturated fat | +187% |
