Tofu vs. Shortbread — In-Depth Nutrition Comparison

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How are tofu and shortbread different?

Tofu is richer in calcium, manganese, copper, selenium, and phosphorus, while shortbread is higher in vitamin B3, vitamin B2, and vitamin B1.
Tofu covers your daily need for calcium, 67% more than shortbread.
Tofu contains 4 times more copper than shortbread. Tofu contains 0.378mg of copper, while shortbread contains 0.09mg.
Tofu is lower in saturated fat.
Shortbread has a higher glycemic index (64) than tofu (15).

Tofu, raw, firm, prepared with calcium sulfate and Cookies, shortbread, commercially prepared, plain types were used in this article.

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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

Shortbread

Contains more MagnesiumMagnesium	+314.3%
Contains more CalciumCalcium	+5153.8%
Contains more PotassiumPotassium	+169.3%
Contains more CopperCopper	+320%
Contains more ZincZinc	+220.4%
Contains more PhosphorusPhosphorus	+187.9%
Contains less SodiumSodium	-96%
Contains more ManganeseManganese	+200.5%
Contains more SeleniumSelenium	+180.6%

Contains more IronIron

+12%

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

Shortbread

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B6Vitamin B6	+29.6%

Contains more Vitamin B1Vitamin B1	+123.4%
Contains more Vitamin B2Vitamin B2	+207.8%
Contains more Vitamin B3Vitamin B3	+759.6%
Contains more Vitamin B5Vitamin B5	+141.4%
Contains more FolateFolate	+179.3%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	683mg	13mg	67%
Manganese	1.181mg	0.393mg	34%
Copper	0.378mg	0.09mg	32%
Saturated fat	1.261g	8.105g	31%
Fats	8.72g	26.22g	27%
Protein	17.27g	5.37g	24%
Polyunsaturated fat	4.921g	8.326g	23%
Selenium	17.4µg	6.2µg	20%
Carbs	2.78g	63.78g	20%
Calories	144kcal	514kcal	19%
Vitamin B3	0.381mg	3.275mg	18%
Phosphorus	190mg	66mg	18%
Starch		40.47g	17%
Vitamin B2	0.102mg	0.314mg	16%
Vitamin E		2.44mg	16%
Vitamin B1	0.158mg	0.353mg	16%
Sodium	14mg	353mg	15%
Folate	29µg	81µg	13%
Monounsaturated fat	1.925g	6.708g	12%
Zinc	1.57mg	0.49mg	10%
Magnesium	58mg	14mg	10%
Vitamin K		11µg	9%
Fiber	2.3g	1.3g	4%
Vitamin B5	0.133mg	0.321mg	4%
Iron	2.66mg	2.98mg	4%
Potassium	237mg	88mg	4%
Vitamin B6	0.092mg	0.071mg	2%
Vitamin C	0.2mg	0mg	0%
Net carbs	0.48g	62.48g	N/A
Sugar		21.65g	N/A
Trans fat	0g	0.714g	N/A
Choline		0.9mg	0%
Tryptophan	0.235mg		0%
Threonine	0.785mg		0%
Isoleucine	0.849mg		0%
Leucine	1.392mg		0%
Lysine	0.883mg		0%
Methionine	0.211mg		0%
Phenylalanine	0.835mg		0%
Valine	0.87mg		0%
Histidine	0.431mg		0%
Fructose		0.3g	0%
Omega-3 - EPA		0.001g	N/A
Omega-3 - ALA		0.885g	N/A
Omega-3 - DPA		0.002g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Gamma-linoleic acid		0.033g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.005g	N/A
Omega-6 - Eicosadienoic acid		0.006g	N/A
Omega-6 - Linoleic acid		7.253g	N/A