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  6. Tofu vs. Muffin

Tofu vs. Muffin — In-Depth Nutrition Comparison

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Significant differences between tofu and muffin

  • The amount of calcium, copper, manganese, iron, selenium, magnesium, and zinc in tofu is higher than in muffin.
  • Tofu covers your daily calcium needs 64% more than muffin.
  • Muffin has 6 times less copper than tofu. Tofu has 0.378mg of copper, while muffin has 0.06mg.
  • Tofu contains less saturated fat.
  • Muffin has a higher glycemic index. The glycemic index of muffin is 59, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Muffins, blueberry, commercially prepared (Includes mini-muffins).

Infographic

Tofu vs Muffin 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.
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%
Muffin
Muffin
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 13% 11% 49% 20% 10% 63% 44% 59% 45%
Contains more MagnesiumMagnesium +480%
Contains more CalciumCalcium +1452.3%
Contains more PotassiumPotassium +95.9%
Contains more IronIron +104.6%
Contains more CopperCopper +530%
Contains more ZincZinc +324.3%
Contains more PhosphorusPhosphorus +30.1%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +163%
Contains more SeleniumSelenium +112.2%

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
1
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%
Muffin
Muffin
11
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 3% 7% 33% 1.5% 42% 38% 27% 28% 9.2% 20% 98% 36% 50%
Contains more Vitamin B6Vitamin B6 +130%
Contains more Vitamin CVitamin C +350%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +59.8%
Contains more Vitamin B3Vitamin B3 +272.2%
Contains more Vitamin B5Vitamin B5 +253.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +65.5%
~equal in Vitamin B1 ~0.168mg

All nutrients comparison - raw data values

Nutrient Tofu Muffin DV% diff.
Calcium 683mg 44mg 64%
Copper 0.378mg 0.06mg 35%
Vitamin K 39.2µg 33%
Manganese 1.181mg 0.449mg 32%
Protein 17.27g 4.49g 26%
Polyunsaturated fat 4.921g 8.103g 21%
Selenium 17.4µg 8.2µg 17%
Iron 2.66mg 1.3mg 17%
Choline 92.5mg 17%
Carbs 2.78g 53g 17%
Sodium 14mg 336mg 14%
Calories 144kcal 375kcal 12%
Magnesium 58mg 10mg 11%
Vitamin E 1.63mg 11%
Zinc 1.57mg 0.37mg 11%
Fats 8.72g 16.07g 11%
Cholesterol 0mg 30mg 10%
Saturated fat 1.261g 2.844g 7%
Vitamin B12 0µg 0.16µg 7%
Monounsaturated fat 1.925g 4.822g 7%
Vitamin B5 0.133mg 0.47mg 7%
Starch 16.31g 7%
Phosphorus 190mg 146mg 6%
Vitamin B3 0.381mg 1.418mg 6%
Fiber 2.3g 1.1g 5%
Folate 29µg 48µg 5%
Vitamin B2 0.102mg 0.163mg 5%
Vitamin B6 0.092mg 0.04mg 4%
Potassium 237mg 121mg 3%
Vitamin A 21µg 2%
Fructose 1.21g 2%
Vitamin B1 0.158mg 0.168mg 1%
Vitamin D 0IU 4IU 1%
Vitamin C 0.2mg 0.9mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 0.48g 51.9g N/A
Sugar 31.47g N/A
Trans fat 0g 0.2g N/A
Tryptophan 0.235mg 0.066mg 0%
Threonine 0.785mg 0.181mg 0%
Isoleucine 0.849mg 0.224mg 0%
Leucine 1.392mg 0.421mg 0%
Lysine 0.883mg 0.199mg 0%
Methionine 0.211mg 0.115mg 0%
Phenylalanine 0.835mg 0.277mg 0%
Valine 0.87mg 0.257mg 0%
Histidine 0.431mg 0.128mg 0%
Omega-3 - DHA 0.008g N/A
Omega-3 - ALA 1.022g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.048g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 6.911g N/A

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
Muffin
Muffin
3
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 g
Contains more ProteinProtein +284.6%
Contains more WaterWater +179.8%
Contains more FatsFats +84.3%
Contains more CarbsCarbs +1806.5%
~equal in Other ~1.48g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Muffin
Muffin
2
18% 31% 51%
Saturated fat: Sat. Fat 2.844 g
Monounsaturated fat: Mono. Fat 4.822 g
Polyunsaturated fat: Poly. Fat 8.103 g
Contains less Sat. FatSaturated fat -55.7%
Contains more Mono. FatMonounsaturated fat +150.5%
Contains more Poly. FatPolyunsaturated fat +64.7%

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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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.