Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Tofu
  5. Compare
  6. Tofu vs. Sugar substitute

Tofu vs. Sugar substitute — In-Depth Nutrition Comparison

Compare

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
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 4.3% 264% 3.4% 6% 2.3% 1.1% 3.4% 75% 2.9% 0%
Contains more MagnesiumMagnesium +866.7%
Contains more PotassiumPotassium +507.7%
Contains more IronIron +1562.5%
Contains more CopperCopper +5300%
Contains more ZincZinc +3825%
Contains more PhosphorusPhosphorus +2275%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +5268.2%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
8
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% 10% 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 0% 0% 0% 0% 3.8% 3.5% 0% 4.8% 3.5% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +953.3%
Contains more Vitamin B2Vitamin B2 +580%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +66.3%
Contains more Vitamin B6Vitamin B6 +513.3%
Contains more FolateFolate +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
2% 85% 9% 4%
Protein: 2.06 g
Fats: 0 g
Carbs: 84.77 g
Water: 9.14 g
Other: 4.03 g
Contains more ProteinProtein +738.3%
Contains more FatsFats +∞%
Contains more WaterWater +664%
Contains more CarbsCarbs +2949.3%
Contains more OtherOther +187.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 Tofu
Net carbs 0.48g 84.17g Sugar substitute
Carbs 2.78g 84.77g Sugar substitute
Magnesium 58mg 6mg Tofu
Calcium 683mg 879mg Sugar substitute
Potassium 237mg 39mg Tofu
Iron 2.66mg 0.16mg Tofu
Sugar 4.03g Tofu
Fiber 2.3g 0.6g Tofu
Copper 0.378mg 0.007mg Tofu
Zinc 1.57mg 0.04mg Tofu
Starch 3.52g Sugar substitute
Phosphorus 190mg 8mg Tofu
Sodium 14mg 572mg Tofu
Vitamin A 166IU Tofu
Manganese 1.181mg 0.022mg Tofu
Selenium 17.4µg Tofu
Vitamin B1 0.158mg 0.015mg Tofu
Vitamin B2 0.102mg 0.015mg Tofu
Vitamin B3 0.381mg Tofu
Vitamin B5 0.133mg 0.08mg Tofu
Vitamin B6 0.092mg 0.015mg Tofu
Folate 29µg Tofu
Saturated Fat 1.261g Sugar substitute
Monounsaturated Fat 1.925g Tofu
Polyunsaturated fat 4.921g Tofu
Tryptophan 0.235mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.849mg Tofu
Leucine 1.392mg Tofu
Lysine 0.883mg Tofu
Methionine 0.211mg Tofu
Phenylalanine 0.835mg Tofu
Valine 0.87mg Tofu
Histidine 0.431mg Tofu

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

People also compare

Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh
Sugar substitute
Sugar substitute vs Agave nectar
Agave nectar
Sugar substitute
Sugar substitute vs Amaranth grain
Amaranth grain
Sugar substitute
Sugar substitute vs Barley
Barley

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
10%
Tofu
1%
Sugar substitute
Minerals Daily Need Coverage Score
87%
Tofu
36%
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

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. 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.