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  6. Tofu vs. Ice cream sandwich

Tofu vs. Ice cream sandwich — In-Depth Nutrition Comparison

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The main differences between tofu and ice cream sandwich

  • Tofu is richer in calcium, manganese, iron, selenium, phosphorus, copper, fiber, and zinc, yet ice cream sandwich is richer in vitamin B3.
  • Daily need coverage for calcium for tofu is 60% higher.
  • Tofu has a lower glycemic index than ice cream sandwich.

Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Ice cream sandwich.

Infographic

Tofu vs Ice cream sandwich 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 21% 26% 10% 9.8% 85% 16% 31% 17% 50% 17%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +694.2%
Contains more PotassiumPotassium +106.1%
Contains more IronIron +923.1%
Contains more CopperCopper +48.8%
Contains more ZincZinc +161.7%
Contains more PhosphorusPhosphorus +163.9%
Contains less SodiumSodium -89.1%
Contains more ManganeseManganese +210%
Contains more SeleniumSelenium +461.3%

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
3
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% 29% 8% 0% 28% 34% 29% 13% 6.5% 6.3% 3.3% 26% 4.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +42.3%
Contains more Vitamin B6Vitamin B6 +228.6%
Contains more Vitamin B2Vitamin B2 +43.1%
Contains more Vitamin B3Vitamin B3 +311%
Contains more Vitamin B5Vitamin B5 +57.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +17.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Ice cream sandwich DV% diff.
Calcium 683mg 86mg 60%
Manganese 1.181mg 0.381mg 35%
Iron 2.66mg 0.26mg 30%
Protein 17.27g 4.29g 26%
Selenium 17.4µg 3.1µg 26%
Polyunsaturated fat 4.921g 2.272g 18%
Phosphorus 190mg 72mg 17%
Copper 0.378mg 0.254mg 14%
Carbs 2.78g 37.14g 11%
Vitamin A 86µg 10%
Fiber 2.3g 0g 9%
Zinc 1.57mg 0.6mg 9%
Cholesterol 0mg 21mg 7%
Magnesium 58mg 29mg 7%
Vitamin B3 0.381mg 1.566mg 7%
Vitamin B6 0.092mg 0.028mg 5%
Sodium 14mg 129mg 5%
Saturated fat 1.261g 2.317g 5%
Calories 144kcal 237kcal 5%
Potassium 237mg 115mg 4%
Vitamin B1 0.158mg 0.111mg 4%
Vitamin B2 0.102mg 0.146mg 3%
Vitamin E 0.4mg 3%
Vitamin B5 0.133mg 0.209mg 2%
Vitamin B12 0µg 0.05µg 2%
Monounsaturated fat 1.925g 2.661g 2%
Caffeine 4mg 1%
Vitamin K 1.3µg 1%
Folate 29µg 34µg 1%
Choline 8mg 1%
Fats 8.72g 8.57g 0%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 37.14g N/A
Sugar 18.57g 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 - EPA 0.002g N/A
Omega-3 - DHA 0.001g 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
4% 9% 37% 49%
Protein: 4.29 g
Fats: 8.57 g
Carbs: 37.14 g
Water: 48.9 g
Other: 1.1 g
Contains more ProteinProtein +302.6%
Contains more WaterWater +42.8%
Contains more OtherOther +27.3%
Contains more CarbsCarbs +1236%
~equal in Fats ~8.57g

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
32% 37% 31%
Saturated fat: Sat. Fat 2.317 g
Monounsaturated fat: Mono. Fat 2.661 g
Polyunsaturated fat: Poly. Fat 2.272 g
Contains less Sat. FatSaturated fat -45.6%
Contains more Poly. FatPolyunsaturated fat +116.6%
Contains more Mono. FatMonounsaturated fat +38.2%

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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. Ice cream sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172226/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.