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Tofu vs Sugar substitute - In-Depth Nutrition Comparison

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A recap on differences between Tofu and Sugar substitute

  • Tofu is higher in Manganese, Copper, Iron, Phosphorus, Zinc, Magnesium, Vitamin B1, and Fiber, yet Sugar substitute is higher in Calcium.
  • Tofu covers your daily Manganese needs 50% more than Sugar substitute.
  • Tofu contains 54 times more Copper than Sugar substitute. While Tofu contains 0.378mg of Copper, Sugar substitute contains only 0.007mg.
  • The amount of Sodium in Tofu is lower.

Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Sweeteners, sugar substitute, granulated, brown.

Infographic

Tofu vs Sugar substitute 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +1562.5%
Contains more Potassium +507.7%
Contains more Magnesium +866.7%
Contains more Copper +5300%
Contains more Zinc +3825%
Contains more Phosphorus +2275%
Contains less Sodium -97.6%
Contains more Calcium +28.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 205% 21% 42% 126% 43% 82% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 264% 4% 5% 3% 2% 4% 75%
Contains more Iron +1562.5%
Contains more Potassium +507.7%
Contains more Magnesium +866.7%
Contains more Copper +5300%
Contains more Zinc +3825%
Contains more Phosphorus +2275%
Contains less Sodium -97.6%
Contains more Calcium +28.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
10
:
Contains more Vitamin B1 +953.3%
Contains more Vitamin B2 +580%
Contains more Vitamin B5 +66.3%
Contains more Vitamin B6 +513.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 10% 0% 0% 40% 24% 8% 8% 22% 0% 0% 22%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 4% 4% 0% 5% 4% 0% 0% 0%
Contains more Vitamin B1 +953.3%
Contains more Vitamin B2 +580%
Contains more Vitamin B5 +66.3%
Contains more Vitamin B6 +513.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Sugar substitute
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tofu Sugar substitute Opinion
Calories 144kcal 347kcal Sugar substitute
Protein 17.27g 2.06g Tofu
Fats 8.72g 0g Tofu
Vitamin C 0.2mg mg Tofu
Net carbs 0.48g 84.17g Sugar substitute
Carbs 2.78g 84.77g Sugar substitute
Cholesterol 0mg mg Sugar substitute
Vitamin D 0IU IU Tofu
Iron 2.66mg 0.16mg Tofu
Calcium 683mg 879mg Sugar substitute
Potassium 237mg 39mg Tofu
Magnesium 58mg 6mg Tofu
Sugar g 4.03g Tofu
Fiber 2.3g 0.6g Tofu
Copper 0.378mg 0.007mg Tofu
Zinc 1.57mg 0.04mg Tofu
Starch g 3.52g Sugar substitute
Phosphorus 190mg 8mg Tofu
Sodium 14mg 572mg Tofu
Vitamin A 166IU IU Tofu
Vitamin E mg mg
Vitamin D 0µg µg Tofu
Vitamin B1 0.158mg 0.015mg Tofu
Vitamin B2 0.102mg 0.015mg Tofu
Vitamin B3 0.381mg mg Tofu
Vitamin B5 0.133mg 0.08mg Tofu
Vitamin B6 0.092mg 0.015mg Tofu
Vitamin B12 0µg µg Tofu
Vitamin K µg µg
Folate 29µg µg Tofu
Trans Fat 0g g Sugar substitute
Saturated Fat 1.261g g Sugar substitute
Monounsaturated Fat 1.925g g Tofu
Polyunsaturated fat 4.921g g Tofu
Tryptophan 0.235mg mg Tofu
Threonine 0.785mg mg Tofu
Isoleucine 0.849mg mg Tofu
Leucine 1.392mg mg Tofu
Lysine 0.883mg mg Tofu
Methionine 0.211mg mg Tofu
Phenylalanine 0.835mg mg Tofu
Valine 0.87mg mg Tofu
Histidine 0.431mg mg Tofu
Fructose g 0g Sugar substitute

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Sugar substitute
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
11
Tofu
1
Sugar substitute
Mineral Summary Score
77
Tofu
45
Sugar substitute

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Tofu
12%
Sugar substitute
Carbohydrates
3%
Tofu
85%
Sugar substitute
Fats
40%
Tofu
0%
Sugar substitute

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 4.03g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 558mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food is lower in Cholesterol?
Sugar substitute
Sugar substitute is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Sugar substitute
Sugar substitute is lower in Saturated Fat (difference - 1.261g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Sugar substitute - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170675/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.