Tofu vs. Crouton — In-Depth Nutrition Comparison
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How are tofu and crouton different?
- Tofu is richer in calcium, manganese, and copper, while crouton is higher in vitamin B1, selenium, vitamin B3, folate, iron, and vitamin B2.
- Tofu covers your daily need for calcium, 61% more than crouton.
- Tofu contains 2 times more manganese than crouton. Tofu contains 1.181mg of manganese, while crouton contains 0.5mg.
- Tofu is lower in sodium.
- Crouton has a higher glycemic index (72) than tofu (15).
Tofu, raw, firm, prepared with calcium sulfate and Croutons, plain types were used in this article.
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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 | +87.1% |
| Contains more CalciumCalcium | +798.7% |
| Contains more PotassiumPotassium | +91.1% |
| Contains more CopperCopper | +131.9% |
| Contains more ZincZinc | +76.4% |
| Contains more PhosphorusPhosphorus | +65.2% |
| Contains less SodiumSodium | -98% |
| Contains more ManganeseManganese | +136.2% |
| Contains more IronIron | +53.4% |
| Contains more SeleniumSelenium | +115.5% |
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 CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +253.8% |
| Contains more Vitamin B1Vitamin B1 | +294.3% |
| Contains more Vitamin B2Vitamin B2 | +166.7% |
| Contains more Vitamin B3Vitamin B3 | +1327.6% |
| Contains more Vitamin B5Vitamin B5 | +222.6% |
| Contains more FolateFolate | +355.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 76mg | 61% |
| Vitamin B1 | 0.158mg | 0.623mg | 39% |
| Selenium | 17.4µg | 37.5µg | 37% |
| Vitamin B3 | 0.381mg | 5.439mg | 32% |
| Sodium | 14mg | 698mg | 30% |
| Manganese | 1.181mg | 0.5mg | 30% |
| Folate | 29µg | 132µg | 26% |
| Polyunsaturated fat | 4.921g | 1.273g | 24% |
| Carbs | 2.78g | 73.5g | 24% |
| Copper | 0.378mg | 0.163mg | 24% |
| Iron | 2.66mg | 4.08mg | 18% |
| Vitamin B2 | 0.102mg | 0.272mg | 13% |
| Calories | 144kcal | 407kcal | 13% |
| Phosphorus | 190mg | 115mg | 11% |
| Fiber | 2.3g | 5.1g | 11% |
| Protein | 17.27g | 11.9g | 11% |
| Magnesium | 58mg | 31mg | 6% |
| Zinc | 1.57mg | 0.89mg | 6% |
| Vitamin B5 | 0.133mg | 0.429mg | 6% |
| Vitamin B6 | 0.092mg | 0.026mg | 5% |
| Fats | 8.72g | 6.6g | 3% |
| Monounsaturated fat | 1.925g | 3.059g | 3% |
| Potassium | 237mg | 124mg | 3% |
| Saturated fat | 1.261g | 1.51g | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 68.4g | N/A |
| Tryptophan | 0.235mg | 0.14mg | 0% |
| Threonine | 0.785mg | 0.337mg | 0% |
| Isoleucine | 0.849mg | 0.456mg | 0% |
| Leucine | 1.392mg | 0.832mg | 0% |
| Lysine | 0.883mg | 0.278mg | 0% |
| Methionine | 0.211mg | 0.211mg | 0% |
| Phenylalanine | 0.835mg | 0.586mg | 0% |
| Valine | 0.87mg | 0.514mg | 0% |
| Histidine | 0.431mg | 0.255mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +45.1% |
| Contains more FatsFats | +32.1% |
| Contains more WaterWater | +1169.6% |
| Contains more CarbsCarbs | +2543.9% |
| Contains more OtherOther | +78.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -16.5% |
| Contains more Poly. FatPolyunsaturated fat | +286.6% |
| Contains more Mono. FatMonounsaturated fat | +58.9% |
