Tofu vs. Kit Kat — In-Depth Nutrition Comparison
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A recap on differences between tofu and kit Kat
- Tofu is higher in calcium, manganese, selenium, iron, copper, and zinc, yet kit Kat is higher in vitamin B12, vitamin B5, and vitamin B2.
- Kit Kat covers your daily saturated fat needs 83% more than tofu.
- Tofu contains 17 times more zinc than kit Kat. While tofu contains 1.57mg of zinc, kit Kat contains only 0.09mg.
- The amount of saturated fat 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 Candies, KIT KAT Wafer Bar.
Infographic
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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 | +56.8% |
| Contains more CalciumCalcium | +446.4% |
| Contains more IronIron | +166% |
| Contains more CopperCopper | +71.8% |
| Contains more ZincZinc | +1644.4% |
| Contains more PhosphorusPhosphorus | +40.7% |
| Contains less SodiumSodium | -74.1% |
| Contains more ManganeseManganese | +1081% |
| Contains more SeleniumSelenium | +248% |
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 | +35% |
| Contains more Vitamin B6Vitamin B6 | +360% |
| Contains more FolateFolate | +107.1% |
| Contains more Vitamin B2Vitamin B2 | +105.9% |
| Contains more Vitamin B3Vitamin B3 | +31.2% |
| Contains more Vitamin B5Vitamin B5 | +381.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 1.261g | 17.953g | 76% |
| Calcium | 683mg | 125mg | 56% |
| Manganese | 1.181mg | 0.1mg | 47% |
| Fats | 8.72g | 25.99g | 27% |
| Polyunsaturated fat | 4.921g | 0.895g | 27% |
| Vitamin B12 | 0µg | 0.56µg | 23% |
| Selenium | 17.4µg | 5µg | 23% |
| Protein | 17.27g | 6.51g | 22% |
| Carbs | 2.78g | 64.59g | 21% |
| Iron | 2.66mg | 1mg | 21% |
| Calories | 144kcal | 518kcal | 19% |
| Copper | 0.378mg | 0.22mg | 18% |
| Zinc | 1.57mg | 0.09mg | 13% |
| Monounsaturated fat | 1.925g | 5.844g | 10% |
| Vitamin B5 | 0.133mg | 0.64mg | 10% |
| Vitamin B2 | 0.102mg | 0.21mg | 8% |
| Phosphorus | 190mg | 135mg | 8% |
| Vitamin B6 | 0.092mg | 0.02mg | 6% |
| Choline | 31mg | 6% | |
| Magnesium | 58mg | 37mg | 5% |
| Fiber | 2.3g | 1g | 5% |
| Cholesterol | 0mg | 11mg | 4% |
| Caffeine | 14mg | 4% | |
| Vitamin K | 5.2µg | 4% | |
| Folate | 29µg | 14µg | 4% |
| Starch | 10.6g | 4% | |
| Vitamin B1 | 0.158mg | 0.117mg | 3% |
| Vitamin A | 24µg | 3% | |
| Vitamin E | 0.34mg | 2% | |
| Sodium | 14mg | 54mg | 2% |
| Vitamin B3 | 0.381mg | 0.5mg | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 63.59g | N/A |
| Potassium | 237mg | 231mg | 0% |
| Sugar | 48.68g | N/A | |
| Trans fat | 0g | 0.099g | N/A |
| Tryptophan | 0.235mg | 0.09mg | 0% |
| Threonine | 0.785mg | 0.19mg | 0% |
| Isoleucine | 0.849mg | 0.28mg | 0% |
| Leucine | 1.392mg | 0.52mg | 0% |
| Lysine | 0.883mg | 0.28mg | 0% |
| Methionine | 0.211mg | 0.16mg | 0% |
| Phenylalanine | 0.835mg | 0.27mg | 0% |
| Valine | 0.87mg | 0.36mg | 0% |
| Histidine | 0.431mg | 0.11mg | 0% |
| Fructose | 0.2g | 0% | |
| Omega-3 - ALA | 0.075g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +165.3% |
| Contains more WaterWater | +4184% |
| Contains more FatsFats | +198.1% |
| Contains more CarbsCarbs | +2223.4% |
~equal in
Other
~1.28g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93% |
| Contains more Poly. FatPolyunsaturated fat | +449.8% |
| Contains more Mono. FatMonounsaturated fat | +203.6% |
