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  6. Tofu vs. Cinnamon

Tofu vs. Cinnamon — In-Depth Nutrition Comparison

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What are the main differences between Tofu and Cinnamon?

  • Tofu is richer in Selenium, Phosphorus, Vitamin B1, and Folate, yet Cinnamon is richer in Manganese, Fiber, Iron, Calcium, Vitamin B3, and Potassium.
  • Cinnamon's daily need coverage for Manganese is 708% higher.
  • Tofu has 7 times more Vitamin B1 than Cinnamon. Tofu has 0.158mg of Vitamin B1, while Cinnamon has 0.022mg.

We used Tofu, raw, firm, prepared with calcium sulfate and Spices, cinnamon, ground types in this comparison.

Infographic

Tofu vs Cinnamon 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
3
:
7
Cinnamon
Cinnamon
Contains more Phosphorus +196.9%
Contains more Copper +11.5%
Contains more Selenium +461.3%
Contains more Calcium +46.7%
Contains more Iron +212.8%
Contains more Potassium +81.9%
Contains less Sodium -28.6%
Contains more Zinc +16.6%
Contains more Manganese +1378.9%
Equal in Magnesium - 60
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Cinnamon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 301% 312% 43% 28% 39% 2% 50% 114% 2279% 17%
Contains more Phosphorus +196.9%
Contains more Copper +11.5%
Contains more Selenium +461.3%
Contains more Calcium +46.7%
Contains more Iron +212.8%
Contains more Potassium +81.9%
Contains less Sodium -28.6%
Contains more Zinc +16.6%
Contains more Manganese +1378.9%
Equal in Magnesium - 60

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
3
:
7
Cinnamon
Cinnamon
Contains more Vitamin B1 +618.2%
Contains more Vitamin B2 +148.8%
Contains more Folate +383.3%
Contains more Vitamin A +77.7%
Contains more Vitamin C +1800%
Contains more Vitamin B3 +249.6%
Contains more Vitamin B5 +169.2%
Contains more Vitamin B6 +71.7%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Cinnamon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 47% 0% 13% 6% 10% 25% 22% 37% 5% 0% 78%
Contains more Vitamin B1 +618.2%
Contains more Vitamin B2 +148.8%
Contains more Folate +383.3%
Contains more Vitamin A +77.7%
Contains more Vitamin C +1800%
Contains more Vitamin B3 +249.6%
Contains more Vitamin B5 +169.2%
Contains more Vitamin B6 +71.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Cinnamon
Cinnamon
Contains more Protein +332.8%
Contains more Fats +603.2%
Contains more Water +560%
Contains more Carbs +2798.9%
Contains more Other +157.1%
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Cinnamon
4% 81% 11% 4%
Protein: 3.99 g
Fats: 1.24 g
Carbs: 80.59 g
Water: 10.58 g
Other: 3.6 g
Contains more Protein +332.8%
Contains more Fats +603.2%
Contains more Water +560%
Contains more Carbs +2798.9%
Contains more Other +157.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Cinnamon
Cinnamon
Contains more Monounsaturated Fat +682.5%
Contains more Polyunsaturated fat +7136.8%
Contains less Saturated Fat -72.6%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Cinnamon
52% 37% 10%
Saturated Fat: 0.345 g
Monounsaturated Fat: 0.246 g
Polyunsaturated fat: 0.068 g
Contains more Monounsaturated Fat +682.5%
Contains more Polyunsaturated fat +7136.8%
Contains less Saturated Fat -72.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Cinnamon
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tofu Cinnamon Opinion
Net carbs 0.48g 27.49g Cinnamon
Protein 17.27g 3.99g Tofu
Fats 8.72g 1.24g Tofu
Carbs 2.78g 80.59g Cinnamon
Calories 144kcal 247kcal Cinnamon
Fructose 1.11g Cinnamon
Sugar 2.17g Tofu
Fiber 2.3g 53.1g Cinnamon
Calcium 683mg 1002mg Cinnamon
Iron 2.66mg 8.32mg Cinnamon
Magnesium 58mg 60mg Cinnamon
Phosphorus 190mg 64mg Tofu
Potassium 237mg 431mg Cinnamon
Sodium 14mg 10mg Cinnamon
Zinc 1.57mg 1.83mg Cinnamon
Copper 0.378mg 0.339mg Tofu
Manganese 1.181mg 17.466mg Cinnamon
Selenium 17.4µg 3.1µg Tofu
Vitamin A 166IU 295IU Cinnamon
Vitamin A RAE 15µg Cinnamon
Vitamin E 2.32mg Cinnamon
Vitamin C 0.2mg 3.8mg Cinnamon
Vitamin B1 0.158mg 0.022mg Tofu
Vitamin B2 0.102mg 0.041mg Tofu
Vitamin B3 0.381mg 1.332mg Cinnamon
Vitamin B5 0.133mg 0.358mg Cinnamon
Vitamin B6 0.092mg 0.158mg Cinnamon
Folate 29µg 6µg Tofu
Vitamin K 31.2µg Cinnamon
Tryptophan 0.235mg 0.049mg Tofu
Threonine 0.785mg 0.136mg Tofu
Isoleucine 0.849mg 0.146mg Tofu
Leucine 1.392mg 0.253mg Tofu
Lysine 0.883mg 0.243mg Tofu
Methionine 0.211mg 0.078mg Tofu
Phenylalanine 0.835mg 0.146mg Tofu
Valine 0.87mg 0.224mg Tofu
Histidine 0.431mg 0.117mg Tofu
Saturated Fat 1.261g 0.345g Cinnamon
Monounsaturated Fat 1.925g 0.246g Tofu
Polyunsaturated fat 4.921g 0.068g Tofu
Omega-3 - ALA 0.011g Cinnamon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Cinnamon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Tofu
21%
Cinnamon
Minerals Daily Need Coverage Score
87%
Tofu
318%
Cinnamon

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.17g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 15)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $4)
Which food contains less Sodium?
Cinnamon
Cinnamon contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Cinnamon
Cinnamon is lower in Saturated Fat (difference - 0.916g)
Which food is richer in vitamins?
Cinnamon
Cinnamon is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cinnamon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171320/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.