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  6. Tofu vs. Danish pastry

Tofu vs. Danish pastry — In-Depth Nutrition Comparison

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Differences between tofu and danish pastry

  • Tofu has more calcium, manganese, copper, phosphorus, iron, and magnesium, while danish pastry has more vitamin B2 and vitamin B3.
  • Tofu's daily need coverage for calcium is 65% higher.
  • Danish pastry contains 4 times less copper than tofu. Tofu contains 0.378mg of copper, while danish pastry contains 0.089mg.
  • The amount of saturated fat in tofu is lower.
  • Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of danish pastry is 50.

The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Danish pastry, cheese.

Infographic

Tofu vs Danish pastry 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 11% 11% 8.6% 68% 30% 19% 46% 54% 46% 103%
Contains more MagnesiumMagnesium +286.7%
Contains more CalciumCalcium +1851.4%
Contains more PotassiumPotassium +141.8%
Contains more IronIron +47.8%
Contains more CopperCopper +324.7%
Contains more ZincZinc +124.3%
Contains more PhosphorusPhosphorus +75.9%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +236.5%
~equal in Selenium ~18.9µg

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 0.33% 12% 7% 0% 48% 60% 38% 18% 9.2% 25% 17% 45% 11%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B6Vitamin B6 +130%
Contains more Vitamin B1Vitamin B1 +20.3%
Contains more Vitamin B2Vitamin B2 +154.9%
Contains more Vitamin B3Vitamin B3 +424.9%
Contains more Vitamin B5Vitamin B5 +128.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +106.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Danish pastry DV% diff.
Calcium 683mg 35mg 65%
Manganese 1.181mg 0.351mg 36%
Copper 0.378mg 0.089mg 32%
Saturated fat 1.261g 6.794g 25%
Monounsaturated fat 1.925g 11.313g 23%
Fats 8.72g 21.9g 20%
Protein 17.27g 8g 19%
Sodium 14mg 417mg 18%
Polyunsaturated fat 4.921g 2.575g 16%
Calories 144kcal 374kcal 12%
Phosphorus 190mg 108mg 12%
Vitamin B2 0.102mg 0.26mg 12%
Iron 2.66mg 1.8mg 11%
Carbs 2.78g 37.2g 11%
Vitamin B3 0.381mg 2mg 10%
Magnesium 58mg 15mg 10%
Folate 29µg 60µg 8%
Vitamin B12 0µg 0.2µg 8%
Cholesterol 0mg 23mg 8%
Zinc 1.57mg 0.7mg 8%
Vitamin K 6.9µg 6%
Fiber 2.3g 1g 5%
Vitamin A 35µg 4%
Vitamin B6 0.092mg 0.04mg 4%
Choline 20.1mg 4%
Potassium 237mg 98mg 4%
Vitamin B1 0.158mg 0.19mg 3%
Vitamin B5 0.133mg 0.304mg 3%
Selenium 17.4µg 18.9µg 3%
Vitamin E 0.35mg 2%
Vitamin C 0.2mg 0.1mg 0%
Net carbs 0.48g 36.2g N/A
Vitamin D 0IU 2IU 0%
Sugar 6.95g N/A
Tryptophan 0.235mg 0.089mg 0%
Threonine 0.785mg 0.293mg 0%
Isoleucine 0.849mg 0.371mg 0%
Leucine 1.392mg 0.644mg 0%
Lysine 0.883mg 0.43mg 0%
Methionine 0.211mg 0.174mg 0%
Phenylalanine 0.835mg 0.402mg 0%
Valine 0.87mg 0.412mg 0%
Histidine 0.431mg 0.205mg 0%
Omega-3 - DHA 0.001g 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
8% 22% 37% 31%
Protein: 8 g
Fats: 21.9 g
Carbs: 37.2 g
Water: 31.4 g
Other: 1.5 g
Contains more ProteinProtein +115.9%
Contains more WaterWater +122.4%
Contains more FatsFats +151.1%
Contains more CarbsCarbs +1238.1%
~equal in Other ~1.5g

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
33% 55% 12%
Saturated fat: Sat. Fat 6.794 g
Monounsaturated fat: Mono. Fat 11.313 g
Polyunsaturated fat: Poly. Fat 2.575 g
Contains less Sat. FatSaturated fat -81.4%
Contains more Poly. FatPolyunsaturated fat +91.1%
Contains more Mono. FatMonounsaturated fat +487.7%

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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. Danish pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172754/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.