Tofu vs. Pretzel — In-Depth Nutrition Comparison
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Summary of differences between tofu and pretzel
- Tofu has more calcium, copper, selenium, and phosphorus; however, pretzel is higher in folate, vitamin B3, iron, vitamin B1, and vitamin B2.
- Tofu covers your daily need for calcium, 66% more than pretzel.
- Tofu has 4 times more selenium than pretzel. While tofu has 17.4µg of selenium, pretzel has only 4.4µg.
- Tofu has less sodium.
- The glycemic index of pretzel is higher.
These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Snacks, pretzels, hard, plain, salted.
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.
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +2429.6% |
| Contains more CopperCopper | +142.3% |
| Contains more ZincZinc | +51% |
| Contains more PhosphorusPhosphorus | +48.4% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +16.4% |
| Contains more SeleniumSelenium | +295.5% |
| Contains more IronIron | +72.2% |
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.
| Contains more Vitamin B6Vitamin B6 | +24.3% |
| Contains more Vitamin CVitamin C | +950% |
| Contains more Vitamin B1Vitamin B1 | +168.4% |
| Contains more Vitamin B2Vitamin B2 | +225.5% |
| Contains more Vitamin B3Vitamin B3 | +1283.2% |
| Contains more Vitamin B5Vitamin B5 | +142.1% |
| Contains more FolateFolate | +472.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 27mg | 66% |
| Sodium | 14mg | 1240mg | 53% |
| Folate | 29µg | 166µg | 34% |
| Vitamin B3 | 0.381mg | 5.27mg | 31% |
| Starch | 72.58g | 30% | |
| Carbs | 2.78g | 80.39g | 26% |
| Copper | 0.378mg | 0.156mg | 25% |
| Polyunsaturated fat | 4.921g | 1.291g | 24% |
| Iron | 2.66mg | 4.58mg | 24% |
| Selenium | 17.4µg | 4.4µg | 24% |
| Vitamin B1 | 0.158mg | 0.424mg | 22% |
| Vitamin B2 | 0.102mg | 0.332mg | 18% |
| Protein | 17.27g | 10.04g | 14% |
| Calories | 144kcal | 384kcal | 12% |
| Fats | 8.72g | 2.93g | 9% |
| Phosphorus | 190mg | 128mg | 9% |
| Magnesium | 58mg | 29mg | 7% |
| Manganese | 1.181mg | 1.015mg | 7% |
| Zinc | 1.57mg | 1.04mg | 5% |
| Choline | 29.5mg | 5% | |
| Vitamin B5 | 0.133mg | 0.322mg | 4% |
| Saturated fat | 1.261g | 0.391g | 4% |
| Fiber | 2.3g | 3.4g | 4% |
| Monounsaturated fat | 1.925g | 0.727g | 3% |
| Vitamin E | 0.47mg | 3% | |
| Vitamin K | 2.8µg | 2% | |
| Vitamin C | 0.2mg | 2.1mg | 2% |
| Vitamin B6 | 0.092mg | 0.074mg | 1% |
| Net carbs | 0.48g | 76.99g | N/A |
| Potassium | 237mg | 223mg | 0% |
| Sugar | 2.21g | N/A | |
| Trans fat | 0g | 0.004g | N/A |
| Tryptophan | 0.235mg | 0.097mg | 0% |
| Threonine | 0.785mg | 0.25mg | 0% |
| Isoleucine | 0.849mg | 0.407mg | 0% |
| Leucine | 1.392mg | 0.757mg | 0% |
| Lysine | 0.883mg | 0.257mg | 0% |
| Methionine | 0.211mg | 0.177mg | 0% |
| Phenylalanine | 0.835mg | 0.52mg | 0% |
| Valine | 0.87mg | 0.48mg | 0% |
| Histidine | 0.431mg | 0.22mg | 0% |
| Fructose | 0.31g | 0% | |
| Omega-3 - ALA | 0.063g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.223g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +72% |
| Contains more FatsFats | +197.6% |
| Contains more WaterWater | +2131% |
| Contains more CarbsCarbs | +2791.7% |
| Contains more OtherOther | +150.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +164.8% |
| Contains more Poly. FatPolyunsaturated fat | +281.2% |
| Contains less Sat. FatSaturated fat | -69% |
