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Tofu vs. English muffin — In-Depth Nutrition Comparison

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A recap on differences between tofu and English muffins

  • Tofu is higher in calcium, manganese, copper, iron, magnesium, phosphorus, and zinc, yet English muffins are higher in vitamin B3 and vitamin B5.
  • Tofu covers your daily calcium needs 63% more than English muffins.
  • Tofu contains 3 times more manganese than English muffins. While tofu contains 1.181mg of manganese, English muffins contain only 0.357mg.
  • 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 English muffins, plain, unenriched, without calcium propionate (includes sourdough).

Infographic

Tofu vs English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains more MagnesiumMagnesium +176.2%
Contains more CalciumCalcium +1213.5%
Contains more PotassiumPotassium +80.9%
Contains more IronIron +198.9%
Contains more CopperCopper +193%
Contains more ZincZinc +124.3%
Contains more PhosphorusPhosphorus +42.9%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +230.8%
Contains more SeleniumSelenium +∞%

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% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B6Vitamin B6 +114%
Contains more Vitamin B1Vitamin B1 +14.6%
Contains more Vitamin B2Vitamin B2 +51%
Contains more Vitamin B3Vitamin B3 +311%
Contains more Vitamin B5Vitamin B5 +235.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +27.6%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu English muffin DV% diff.
Calcium 683mg 52mg 63%
Manganese 1.181mg 0.357mg 36%
Selenium 17.4µg 32%
Copper 0.378mg 0.129mg 28%
Polyunsaturated fat 4.921g 0.888g 27%
Iron 2.66mg 0.89mg 22%
Sodium 14mg 464mg 20%
Protein 17.27g 7.7g 19%
Carbs 2.78g 46g 14%
Fats 8.72g 1.8g 11%
Magnesium 58mg 21mg 9%
Zinc 1.57mg 0.7mg 8%
Phosphorus 190mg 133mg 8%
Vitamin B3 0.381mg 1.566mg 7%
Vitamin B5 0.133mg 0.446mg 6%
Saturated fat 1.261g 0.259g 5%
Calories 144kcal 235kcal 5%
Vitamin B6 0.092mg 0.043mg 4%
Monounsaturated fat 1.925g 0.302g 4%
Vitamin B2 0.102mg 0.154mg 4%
Potassium 237mg 131mg 3%
Vitamin B1 0.158mg 0.181mg 2%
Fiber 2.3g 2.7g 2%
Vitamin B12 0µg 0.04µg 2%
Folate 29µg 37µg 2%
Vitamin C 0.2mg 0.1mg 0%
Net carbs 0.48g 43.3g N/A
Tryptophan 0.235mg 0.092mg 0%
Threonine 0.785mg 0.242mg 0%
Isoleucine 0.849mg 0.315mg 0%
Leucine 1.392mg 0.553mg 0%
Lysine 0.883mg 0.241mg 0%
Methionine 0.211mg 0.139mg 0%
Phenylalanine 0.835mg 0.379mg 0%
Valine 0.87mg 0.353mg 0%
Histidine 0.431mg 0.17mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
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% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more ProteinProtein +124.3%
Contains more FatsFats +384.4%
Contains more WaterWater +65.9%
Contains more CarbsCarbs +1554.7%
Contains more OtherOther +71.4%

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
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains more Mono. FatMonounsaturated fat +537.4%
Contains more Poly. FatPolyunsaturated fat +454.2%
Contains less Sat. FatSaturated fat -79.5%

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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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.