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  6. Tofu vs. Pound cake

Tofu vs. Pound cake — In-Depth Nutrition Comparison

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What are the main differences between tofu and pound cake?

  • Tofu is richer in calcium, manganese, copper, selenium, iron, and magnesium, yet pound cake is richer in vitamin B12.
  • Tofu's daily need coverage for calcium is 64% higher.
  • Tofu has 11 times more manganese than pound cake. Tofu has 1.181mg of manganese, while pound cake has 0.11mg.
  • Tofu contains less saturated fat.
  • Tofu has a lower glycemic index than pound cake.

We used Tofu, raw, firm, prepared with calcium sulfate and Cake, pound, commercially prepared, butter (includes fresh and frozen) types in this comparison.

Infographic

Tofu vs Pound 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
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 5.7% 14% 13% 56% 14% 12% 60% 49% 14% 27%
Contains more MagnesiumMagnesium +625%
Contains more CalciumCalcium +1353.2%
Contains more PotassiumPotassium +59.1%
Contains more IronIron +79.7%
Contains more CopperCopper +800%
Contains more ZincZinc +265.1%
Contains more PhosphorusPhosphorus +35.7%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +973.6%
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.
Tofu
Tofu
2
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% 23% 13% 12% 43% 57% 30% 29% 8.3% 45% 4.3% 32% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +155.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +144.1%
Contains more Vitamin B3Vitamin B3 +323.9%
Contains more Vitamin B5Vitamin B5 +264.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +44.8%
~equal in Vitamin B1 ~0.173mg

All nutrients comparison - raw data values

Nutrient Tofu Pound cake DV% diff.
Calcium 683mg 47mg 64%
Manganese 1.181mg 0.11mg 47%
Copper 0.378mg 0.042mg 37%
Protein 17.27g 5g 25%
Selenium 17.4µg 5µg 23%
Cholesterol 0mg 66mg 22%
Carbs 2.78g 53.64g 17%
Sodium 14mg 377mg 16%
Saturated fat 1.261g 4.811g 16%
Vitamin B12 0µg 0.36µg 15%
Iron 2.66mg 1.48mg 15%
Threonine 0.785mg 153mg 14%
Choline 65.6mg 12%
Magnesium 58mg 8mg 12%
Vitamin B2 0.102mg 0.249mg 11%
Polyunsaturated fat 4.921g 3.419g 10%
Zinc 1.57mg 0.43mg 10%
Calories 144kcal 353kcal 10%
Vitamin B3 0.381mg 1.615mg 8%
Fats 8.72g 13.96g 8%
Vitamin A 70µg 8%
Vitamin B5 0.133mg 0.485mg 7%
Phosphorus 190mg 140mg 7%
Starch 17.36g 7%
Fiber 2.3g 0.6g 7%
Vitamin D 0µg 0.8µg 4%
Vitamin D 0IU 34IU 4%
Vitamin B6 0.092mg 0.036mg 4%
Vitamin E 0.65mg 4%
Folate 29µg 42µg 3%
Monounsaturated fat 1.925g 3.02g 3%
Potassium 237mg 149mg 3%
Vitamin B1 0.158mg 0.173mg 1%
Vitamin K 1.7µg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 53.04g N/A
Sugar 33.36g N/A
Trans fat 0g 0.192g N/A
Tryptophan 0.235mg 0.041mg 0%
Isoleucine 0.849mg 0.204mg 0%
Leucine 1.392mg 0.397mg 0%
Lysine 0.883mg 0.198mg 0%
Methionine 0.211mg 0.117mg 0%
Phenylalanine 0.835mg 0.239mg 0%
Valine 0.87mg 0.249mg 0%
Histidine 0.431mg 0.117mg 0%
Fructose 0.33g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - ALA 0.372g N/A
Omega-3 - DPA 0.005g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 2.895g 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
5% 14% 54% 26%
Protein: 5 g
Fats: 13.96 g
Carbs: 53.64 g
Water: 25.87 g
Other: 1.53 g
Contains more ProteinProtein +245.4%
Contains more WaterWater +169.9%
Contains more FatsFats +60.1%
Contains more CarbsCarbs +1829.5%
~equal in Other ~1.53g

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
43% 27% 30%
Saturated fat: Sat. Fat 4.811 g
Monounsaturated fat: Mono. Fat 3.02 g
Polyunsaturated fat: Poly. Fat 3.419 g
Contains less Sat. FatSaturated fat -73.8%
Contains more Poly. FatPolyunsaturated fat +43.9%
Contains more Mono. FatMonounsaturated fat +56.9%

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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. Pound cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172704/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.