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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
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.
Contains more Iron +1562.5%
Contains more Magnesium +866.7%
Contains more Phosphorus +2275%
Contains more Potassium +507.7%
Contains less Sodium -97.6%
Contains more Zinc +3825%
Contains more Copper +5300%
Contains more Manganese +5268.2%
Contains more Calcium +28.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 264% 6% 5% 4% 4% 75% 2% 3% 3% 0%
Contains more Iron +1562.5%
Contains more Magnesium +866.7%
Contains more Phosphorus +2275%
Contains more Potassium +507.7%
Contains less Sodium -97.6%
Contains more Zinc +3825%
Contains more Copper +5300%
Contains more Manganese +5268.2%
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" charts 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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +738.3%
Contains more Fats +∞%
Contains more Water +664%
Contains more Carbs +2949.3%
Contains more Other +187.9%
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 Protein +738.3%
Contains more Fats +∞%
Contains more Water +664%
Contains more Carbs +2949.3%
Contains more Other +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
Net carbs 0.48g 84.17g Sugar substitute
Protein 17.27g 2.06g Tofu
Fats 8.72g 0g Tofu
Carbs 2.78g 84.77g Sugar substitute
Calories 144kcal 347kcal Sugar substitute
Starch 3.52g Sugar substitute
Sugar 4.03g Tofu
Fiber 2.3g 0.6g Tofu
Calcium 683mg 879mg Sugar substitute
Iron 2.66mg 0.16mg Tofu
Magnesium 58mg 6mg Tofu
Phosphorus 190mg 8mg Tofu
Potassium 237mg 39mg Tofu
Sodium 14mg 572mg Tofu
Zinc 1.57mg 0.04mg Tofu
Copper 0.378mg 0.007mg Tofu
Manganese 1.181mg 0.022mg Tofu
Selenium 17.4µg Tofu
Vitamin A 166IU Tofu
Vitamin C 0.2mg 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
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
Saturated Fat 1.261g Sugar substitute
Monounsaturated Fat 1.925g Tofu
Polyunsaturated fat 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Sugar substitute
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
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.