Tofu vs. Dough — In-Depth Nutrition Comparison
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A recap on differences between tofu and dough
- Tofu is higher in calcium, manganese, and copper, yet dough is higher in vitamin B1, vitamin B3, vitamin B2, folate, selenium, and iron.
- Tofu covers your daily calcium needs 63% more than dough.
- Tofu contains 2 times more copper than dough. While tofu contains 0.378mg of copper, dough contains only 0.152mg.
- The amount of sodium 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 Bread, french or vienna (includes sourdough).
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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 | +81.3% |
| Contains more CalciumCalcium | +1213.5% |
| Contains more PotassiumPotassium | +102.6% |
| Contains more CopperCopper | +148.7% |
| Contains more ZincZinc | +51% |
| Contains more PhosphorusPhosphorus | +81% |
| Contains less SodiumSodium | -97.7% |
| Contains more ManganeseManganese | +104.7% |
| Contains more IronIron | +47% |
| Contains more SeleniumSelenium | +64.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +349.4% |
| Contains more Vitamin B2Vitamin B2 | +318.6% |
| Contains more Vitamin B3Vitamin B3 | +1164.3% |
| Contains more Vitamin B5Vitamin B5 | +242.1% |
| Contains more Vitamin B6Vitamin B6 | +16.3% |
| Contains more FolateFolate | +324.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 52mg | 63% |
| Vitamin B1 | 0.158mg | 0.71mg | 46% |
| Vitamin B3 | 0.381mg | 4.817mg | 28% |
| Polyunsaturated fat | 4.921g | 0.855g | 27% |
| Manganese | 1.181mg | 0.577mg | 26% |
| Sodium | 14mg | 602mg | 26% |
| Copper | 0.378mg | 0.152mg | 25% |
| Vitamin B2 | 0.102mg | 0.427mg | 25% |
| Folate | 29µg | 123µg | 24% |
| Selenium | 17.4µg | 28.6µg | 20% |
| Starch | 44.23g | 18% | |
| Carbs | 2.78g | 51.88g | 16% |
| Iron | 2.66mg | 3.91mg | 16% |
| Protein | 17.27g | 10.75g | 13% |
| Phosphorus | 190mg | 105mg | 12% |
| Fats | 8.72g | 2.42g | 10% |
| Vitamin B5 | 0.133mg | 0.455mg | 6% |
| Calories | 144kcal | 272kcal | 6% |
| Magnesium | 58mg | 32mg | 6% |
| Zinc | 1.57mg | 1.04mg | 5% |
| Potassium | 237mg | 117mg | 4% |
| Monounsaturated fat | 1.925g | 0.362g | 4% |
| Saturated fat | 1.261g | 0.529g | 3% |
| Vitamin E | 0.21mg | 1% | |
| Choline | 8mg | 1% | |
| Fructose | 0.51g | 1% | |
| Vitamin B6 | 0.092mg | 0.107mg | 1% |
| Vitamin K | 0.7µg | 1% | |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 49.68g | N/A |
| Sugar | 4.62g | N/A | |
| Fiber | 2.3g | 2.2g | 0% |
| Trans fat | 0g | 0.005g | 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 | 0.063g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.788g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +60.7% |
| Contains more FatsFats | +260.3% |
| Contains more WaterWater | +111.6% |
| Contains more CarbsCarbs | +1766.2% |
| Contains more OtherOther | +39.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +431.8% |
| Contains more Poly. FatPolyunsaturated fat | +475.6% |
| Contains less Sat. FatSaturated fat | -58% |
