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  6. Tofu vs. Crème caramel

Tofu vs. Crème caramel — In-Depth Nutrition Comparison

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Significant differences between tofu and crème caramel

  • Tofu has more calcium, manganese, copper, iron, selenium, phosphorus, magnesium, and vitamin B1; however, crème caramel is richer in vitamin B12.
  • Tofu covers your daily calcium needs 60% more than crème caramel.
  • Crème caramel has 118 times less manganese than tofu. Tofu has 1.181mg of manganese, while crème caramel has 0.01mg.
  • Crème caramel has a higher glycemic index. The glycemic index of crème caramel is 65, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Desserts, flan, caramel custard, prepared-from-recipe.

Infographic

Tofu vs Crème caramel 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 6.4% 25% 10% 14% 9.3% 13% 41% 6.9% 1.3% 47%
Contains more MagnesiumMagnesium +544.4%
Contains more CalciumCalcium +722.9%
Contains more PotassiumPotassium +100.8%
Contains more IronIron +600%
Contains more CopperCopper +1250%
Contains more ZincZinc +234%
Contains more PhosphorusPhosphorus +97.9%
Contains less SodiumSodium -73.6%
Contains more ManganeseManganese +11710%
Contains more SeleniumSelenium +100%

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
5
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% 15% 4.6% 0% 8% 48% 1.5% 31% 10% 45% 0.5% 6.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +393.8%
Contains more Vitamin B3Vitamin B3 +364.6%
Contains more Vitamin B6Vitamin B6 +109.1%
Contains more FolateFolate +222.2%
Contains more Vitamin B2Vitamin B2 +105.9%
Contains more Vitamin B5Vitamin B5 +286.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Crème caramel DV% diff.
Calcium 683mg 83mg 60%
Manganese 1.181mg 0.01mg 51%
Copper 0.378mg 0.028mg 39%
Polyunsaturated fat 4.921g 0.392g 30%
Cholesterol 0mg 90mg 30%
Iron 2.66mg 0.38mg 29%
Protein 17.27g 4.53g 25%
Selenium 17.4µg 8.7µg 16%
Vitamin B12 0µg 0.36µg 15%
Phosphorus 190mg 96mg 13%
Magnesium 58mg 9mg 12%
Vitamin B1 0.158mg 0.032mg 11%
Zinc 1.57mg 0.47mg 10%
Fiber 2.3g 0g 9%
Vitamin B5 0.133mg 0.514mg 8%
Vitamin B2 0.102mg 0.21mg 8%
Fats 8.72g 4.03g 7%
Carbs 2.78g 22.78g 7%
Folate 29µg 9µg 5%
Vitamin A 46µg 5%
Vitamin B6 0.092mg 0.044mg 4%
Potassium 237mg 118mg 4%
Monounsaturated fat 1.925g 1.266g 2%
Vitamin B3 0.381mg 0.082mg 2%
Sodium 14mg 53mg 2%
Saturated fat 1.261g 1.799g 2%
Vitamin E 0.23mg 2%
Calories 144kcal 145kcal 0%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 22.78g N/A
Sugar 23.15g N/A
Vitamin K 0.2µg 0%
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 - EPA 0.001g N/A
Omega-3 - DHA 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
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% 4% 23% 68%
Protein: 4.53 g
Fats: 4.03 g
Carbs: 22.78 g
Water: 68.05 g
Other: 0.61 g
Contains more ProteinProtein +281.2%
Contains more FatsFats +116.4%
Contains more OtherOther +129.5%
Contains more CarbsCarbs +719.4%
~equal in Water ~68.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
3
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
52% 37% 11%
Saturated fat: Sat. Fat 1.799 g
Monounsaturated fat: Mono. Fat 1.266 g
Polyunsaturated fat: Poly. Fat 0.392 g
Contains less Sat. FatSaturated fat -29.9%
Contains more Mono. FatMonounsaturated fat +52.1%
Contains more Poly. FatPolyunsaturated fat +1155.4%

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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. Crème caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167574/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.