Tofu vs. Graham cracker — In-Depth Nutrition Comparison
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How are tofu and graham cracker different?
- Tofu is higher in calcium, copper, selenium, and manganese; however, graham cracker is richer in vitamin B3, vitamin B2, folate, iron, and vitamin B1.
- Daily need coverage for calcium for tofu is 61% higher.
- Tofu contains 3 times more selenium than graham cracker. While tofu contains 17.4µg of selenium, graham cracker contains only 6.3µg.
- Tofu has less sodium.
- Tofu has a lower glycemic index (15) than graham cracker (74).
Tofu, raw, firm, prepared with calcium sulfate and Cookies, graham crackers, plain or honey (includes cinnamon) are the varieties 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 | +45% |
Contains more CalciumCalcium | +787% |
Contains more PotassiumPotassium | +39.4% |
Contains more CopperCopper | +122.4% |
Contains more ZincZinc | +63.5% |
Contains less SodiumSodium | -96.9% |
Contains more ManganeseManganese | +15.9% |
Contains more SeleniumSelenium | +176.2% |
Contains more IronIron | +42.1% |
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 | +67.7% |
Contains more Vitamin B2Vitamin B2 | +210.8% |
Contains more Vitamin B3Vitamin B3 | +1065.1% |
Contains more Vitamin B5Vitamin B5 | +215.8% |
Contains more Vitamin B6Vitamin B6 | +69.6% |
Contains more FolateFolate | +213.8% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Calcium | 683mg | 77mg | 61% |
Vitamin B3 | 0.381mg | 4.439mg | 25% |
Carbs | 2.78g | 77.66g | 25% |
Copper | 0.378mg | 0.17mg | 23% |
Protein | 17.27g | 6.69g | 21% |
Selenium | 17.4µg | 6.3µg | 20% |
Sodium | 14mg | 459mg | 19% |
Starch | 46.56g | 19% | |
Vitamin B2 | 0.102mg | 0.317mg | 17% |
Folate | 29µg | 91µg | 16% |
Calories | 144kcal | 430kcal | 14% |
Iron | 2.66mg | 3.78mg | 14% |
Vitamin K | 14.3µg | 12% | |
Vitamin E | 1.51mg | 10% | |
Vitamin B1 | 0.158mg | 0.265mg | 9% |
Manganese | 1.181mg | 1.019mg | 7% |
Vitamin B5 | 0.133mg | 0.42mg | 6% |
Zinc | 1.57mg | 0.96mg | 6% |
Vitamin B6 | 0.092mg | 0.156mg | 5% |
Fiber | 2.3g | 3.4g | 4% |
Magnesium | 58mg | 40mg | 4% |
Polyunsaturated fat | 4.921g | 5.388g | 3% |
Fats | 8.72g | 10.6g | 3% |
Saturated fat | 1.261g | 1.633g | 2% |
Potassium | 237mg | 170mg | 2% |
Fructose | 0.99g | 1% | |
Monounsaturated fat | 1.925g | 2.509g | 1% |
Phosphorus | 190mg | 185mg | 1% |
Choline | 5.9mg | 1% | |
Vitamin C | 0.2mg | 0mg | 0% |
Net carbs | 0.48g | 74.26g | N/A |
Sugar | 24.85g | N/A | |
Trans fat | 0g | 0.055g | 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 | 0.599g | N/A | |
Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
Omega-6 - Linoleic acid | 4.735g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Contains more ProteinProtein | +158.1% |
Contains more WaterWater | +1959.9% |
Contains more FatsFats | +21.6% |
Contains more CarbsCarbs | +2693.5% |
Contains more OtherOther | +18.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.261 g
Monounsaturated fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
Contains less Sat. FatSaturated fat | -22.8% |
Contains more Mono. FatMonounsaturated fat | +30.3% |
~equal in
Polyunsaturated fat
~5.388g