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  6. Tofu vs. Marble cake

Tofu vs. Marble cake — In-Depth Nutrition Comparison

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Summary of differences between tofu and marble cake

  • Tofu has more calcium, manganese, copper, selenium, iron, zinc, and magnesium; however, marble cake is higher in phosphorus and vitamin B3.
  • Tofu covers your daily need for calcium, 61% more than marble cake.
  • Tofu has 8 times more manganese than marble cake. While tofu has 1.181mg of manganese, marble cake has only 0.139mg.
  • Tofu has less sodium.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Cake, pudding-type, marble, dry mix.

Infographic

Tofu vs Marble cake 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
9
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 13% 23% 11% 61% 45% 9.5% 118% 68% 18% 14%
Contains more MagnesiumMagnesium +222.2%
Contains more CalciumCalcium +798.7%
Contains more PotassiumPotassium +92.7%
Contains more IronIron +64.2%
Contains more CopperCopper +180%
Contains more ZincZinc +348.6%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +749.6%
Contains more SeleniumSelenium +569.2%
Contains more PhosphorusPhosphorus +44.7%

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% 0.33% 17% 0% 45% 30% 29% 5.8% 5.8% 0% 7% 27% 2.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +38.5%
Contains more Vitamin B6Vitamin B6 +268%
Contains more Vitamin B1Vitamin B1 +14.6%
Contains more Vitamin B2Vitamin B2 +27.5%
Contains more Vitamin B3Vitamin B3 +305.8%
Contains more FolateFolate +24.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Marble cake DV% diff.
Calcium 683mg 76mg 61%
Manganese 1.181mg 0.139mg 45%
Protein 17.27g 3.4g 28%
Selenium 17.4µg 2.6µg 27%
Copper 0.378mg 0.135mg 27%
Carbs 2.78g 79.5g 26%
Sodium 14mg 519mg 22%
Calories 144kcal 416kcal 14%
Iron 2.66mg 1.62mg 13%
Phosphorus 190mg 275mg 12%
Zinc 1.57mg 0.35mg 11%
Magnesium 58mg 18mg 10%
Polyunsaturated fat 4.921g 3.779g 8%
Monounsaturated fat 1.925g 4.75g 7%
Vitamin B3 0.381mg 1.546mg 7%
Vitamin E 0.85mg 6%
Vitamin B6 0.092mg 0.025mg 5%
Saturated fat 1.261g 2.45g 5%
Fats 8.72g 11.7g 5%
Potassium 237mg 123mg 3%
Vitamin K 2.8µg 2%
Folate 29µg 36µg 2%
Vitamin B1 0.158mg 0.181mg 2%
Caffeine 7mg 2%
Fiber 2.3g 2.9g 2%
Vitamin B2 0.102mg 0.13mg 2%
Vitamin B5 0.133mg 0.096mg 1%
Choline 4.5mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 76.6g N/A
Sugar 35.71g N/A
Vitamin A 1µg 0%
Tryptophan 0.235mg 0.049mg 0%
Threonine 0.785mg 0.105mg 0%
Isoleucine 0.849mg 0.127mg 0%
Leucine 1.392mg 0.22mg 0%
Lysine 0.883mg 0.133mg 0%
Methionine 0.211mg 0.049mg 0%
Phenylalanine 0.835mg 0.158mg 0%
Valine 0.87mg 0.164mg 0%
Histidine 0.431mg 0.065mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
3% 12% 80% 3% 2%
Protein: 3.4 g
Fats: 11.7 g
Carbs: 79.5 g
Water: 3.1 g
Other: 2.3 g
Contains more ProteinProtein +407.9%
Contains more WaterWater +2152.6%
Contains more FatsFats +34.2%
Contains more CarbsCarbs +2759.7%
Contains more OtherOther +64.3%

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
22% 43% 34%
Saturated fat: Sat. Fat 2.45 g
Monounsaturated fat: Mono. Fat 4.75 g
Polyunsaturated fat: Poly. Fat 3.779 g
Contains less Sat. FatSaturated fat -48.5%
Contains more Poly. FatPolyunsaturated fat +30.2%
Contains more Mono. FatMonounsaturated fat +146.8%

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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

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.