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  6. Tofu vs. Sweet roll

Tofu vs. Sweet roll — In-Depth Nutrition Comparison

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Important differences between tofu and sweet roll

  • Tofu has more calcium, manganese, copper, phosphorus, and iron; however, sweet roll has more vitamin B1, vitamin B2, and vitamin B3.
  • Tofu's daily need coverage for calcium is 61% more.
  • Tofu has 4 times more copper than sweet roll. Tofu has 0.378mg of copper, while sweet roll has 0.088mg.
  • Tofu is lower in sodium.
  • Sweet roll has a higher glycemic index than tofu.

The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and Sweet rolls, cinnamon, commercially prepared with raisins.

Infographic

Tofu vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +241.2%
Contains more CalciumCalcium +848.6%
Contains more PotassiumPotassium +113.5%
Contains more IronIron +66.3%
Contains more CopperCopper +329.5%
Contains more ZincZinc +166.1%
Contains more PhosphorusPhosphorus +150%
Contains less SodiumSodium -95.4%
Contains more ManganeseManganese +293.7%
~equal in Selenium ~17µg

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
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 0.67% 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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin B1Vitamin B1 +105.1%
Contains more Vitamin B2Vitamin B2 +159.8%
Contains more Vitamin B3Vitamin B3 +525.7%
Contains more Vitamin B5Vitamin B5 +205.3%
Contains more Vitamin B6Vitamin B6 +16.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +148.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Sweet roll DV% diff.
Calcium 683mg 72mg 61%
Manganese 1.181mg 0.3mg 38%
Copper 0.378mg 0.088mg 32%
Cholesterol 0mg 66mg 22%
Protein 17.27g 6.2g 22%
Polyunsaturated fat 4.921g 7.473g 17%
Carbs 2.78g 50.9g 16%
Phosphorus 190mg 76mg 16%
Vitamin B1 0.158mg 0.324mg 14%
Sodium 14mg 304mg 13%
Vitamin B3 0.381mg 2.384mg 13%
Vitamin B2 0.102mg 0.265mg 13%
Iron 2.66mg 1.6mg 13%
Vitamin E 1.99mg 13%
Fats 8.72g 16.4g 12%
Folate 29µg 72µg 11%
Calories 144kcal 372kcal 11%
Magnesium 58mg 17mg 10%
Zinc 1.57mg 0.59mg 9%
Saturated fat 1.261g 3.079g 8%
Choline 41.3mg 8%
Monounsaturated fat 1.925g 4.797g 7%
Vitamin A 62µg 7%
Vitamin B12 0µg 0.14µg 6%
Vitamin B5 0.133mg 0.406mg 5%
Potassium 237mg 111mg 4%
Vitamin K 4.4µg 4%
Vitamin C 0.2mg 2mg 2%
Vitamin B6 0.092mg 0.107mg 1%
Selenium 17.4µg 17µg 1%
Net carbs 0.48g 48.5g N/A
Sugar 31.73g N/A
Fiber 2.3g 2.4g 0%
Tryptophan 0.235mg 0.074mg 0%
Threonine 0.785mg 0.211mg 0%
Isoleucine 0.849mg 0.259mg 0%
Leucine 1.392mg 0.458mg 0%
Lysine 0.883mg 0.243mg 0%
Methionine 0.211mg 0.117mg 0%
Phenylalanine 0.835mg 0.3mg 0%
Valine 0.87mg 0.291mg 0%
Histidine 0.431mg 0.145mg 0%
Omega-3 - DHA 0.004g 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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more ProteinProtein +178.5%
Contains more WaterWater +181.6%
Contains more FatsFats +88.1%
Contains more CarbsCarbs +1730.9%
Contains more OtherOther +21.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
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% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -59%
Contains more Mono. FatMonounsaturated fat +149.2%
Contains more Poly. FatPolyunsaturated fat +51.9%

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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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.