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  6. Tofu vs. Saltine cracker (includes oyster, soda, soup)

Tofu vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

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The main differences between tofu and saltine cracker (includes oyster, soda, soup)

  • Tofu is richer in calcium, copper, manganese, and selenium, yet saltine cracker (includes oyster, soda, soup) is richer in vitamin B1, vitamin B3, iron, vitamin B2, and folate.
  • Daily need coverage for calcium for tofu is 66% higher.
  • Tofu contains 3 times more copper than saltine cracker (includes oyster, soda, soup). Tofu contains 0.378mg of copper, while saltine cracker (includes oyster, soda, soup) contains 0.139mg.
  • Tofu contains less sodium.
  • Tofu has a lower glycemic index than saltine cracker (includes oyster, soda, soup).

Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Crackers, saltines (includes oyster, soda, soup).

Infographic

Tofu vs Saltine cracker (includes oyster, soda, soup) 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 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more MagnesiumMagnesium +152.2%
Contains more CalciumCalcium +3494.7%
Contains more PotassiumPotassium +55.9%
Contains more CopperCopper +171.9%
Contains more ZincZinc +127.5%
Contains more PhosphorusPhosphorus +86.3%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +72.2%
Contains more SeleniumSelenium +68.9%
Contains more IronIron +109.4%

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%
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% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +344.3%
Contains more Vitamin B2Vitamin B2 +377.5%
Contains more Vitamin B3Vitamin B3 +1590.8%
Contains more Vitamin B5Vitamin B5 +303%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +362.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.086mg

All nutrients comparison - raw data values

Nutrient Tofu Saltine cracker (includes oyster, soda, soup) DV% diff.
Calcium 683mg 19mg 66%
Vitamin B1 0.158mg 0.702mg 45%
Sodium 14mg 941mg 40%
Vitamin B3 0.381mg 6.442mg 38%
Iron 2.66mg 5.57mg 36%
Vitamin B2 0.102mg 0.487mg 30%
Starch 67.83g 28%
Copper 0.378mg 0.139mg 27%
Folate 29µg 134µg 26%
Carbs 2.78g 74.05g 24%
Manganese 1.181mg 0.686mg 22%
Vitamin K 25.4µg 21%
Protein 17.27g 9.46g 16%
Calories 144kcal 418kcal 14%
Selenium 17.4µg 10.3µg 13%
Phosphorus 190mg 102mg 13%
Vitamin E 1.15mg 8%
Vitamin B5 0.133mg 0.536mg 8%
Magnesium 58mg 23mg 8%
Zinc 1.57mg 0.69mg 8%
Vitamin B12 0µg 0.09µg 4%
Choline 16.7mg 3%
Potassium 237mg 152mg 3%
Fiber 2.3g 2.8g 2%
Saturated fat 1.261g 1.653g 2%
Polyunsaturated fat 4.921g 4.835g 1%
Fats 8.72g 8.64g 0%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 71.25g N/A
Sugar 1.29g N/A
Vitamin A 1µg 0%
Vitamin B6 0.092mg 0.086mg 0%
Trans fat 0g 0.167g N/A
Monounsaturated fat 1.925g 1.986g 0%
Tryptophan 0.235mg 0.116mg 0%
Threonine 0.785mg 0.268mg 0%
Isoleucine 0.849mg 0.333mg 0%
Leucine 1.392mg 0.652mg 0%
Lysine 0.883mg 0.172mg 0%
Methionine 0.211mg 0.147mg 0%
Phenylalanine 0.835mg 0.45mg 0%
Valine 0.87mg 0.399mg 0%
Histidine 0.431mg 0.197mg 0%
Fructose 0.19g 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more ProteinProtein +82.6%
Contains more WaterWater +1282.8%
Contains more CarbsCarbs +2563.7%
Contains more OtherOther +100%
~equal in Fats ~8.64g

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
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains less Sat. FatSaturated fat -23.7%
~equal in Monounsaturated fat ~1.986g
~equal in Polyunsaturated fat ~4.835g

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.