Tofu vs. Wafer — In-Depth Nutrition Comparison
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Summary of differences between tofu and wafer
- Tofu has more calcium, selenium, manganese, and phosphorus; however, wafer is higher in iron, vitamin B3, vitamin B2, and copper.
- Tofu covers your daily need for calcium, 65% more than wafer.
- Tofu has 3 times more selenium than wafer. While tofu has 17.4µg of selenium, wafer has only 5.7µg.
- Tofu has less saturated fat.
- The glycemic index of wafer is higher.
These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Cookies, chocolate wafers.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +2103.2% |
| Contains more PotassiumPotassium | +12.9% |
| Contains more ZincZinc | +44% |
| Contains more PhosphorusPhosphorus | +43.9% |
| Contains less SodiumSodium | -97.6% |
| Contains more ManganeseManganese | +69.7% |
| Contains more SeleniumSelenium | +205.3% |
| Contains more IronIron | +50.8% |
| Contains more CopperCopper | +22.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +80.4% |
| Contains more Vitamin B1Vitamin B1 | +28.5% |
| Contains more Vitamin B2Vitamin B2 | +160.8% |
| Contains more Vitamin B3Vitamin B3 | +650.1% |
| Contains more Vitamin B5Vitamin B5 | +186.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +62.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 31mg | 65% |
| Sodium | 14mg | 580mg | 25% |
| Carbs | 2.78g | 72.7g | 23% |
| Protein | 17.27g | 6.6g | 21% |
| Selenium | 17.4µg | 5.7µg | 21% |
| Manganese | 1.181mg | 0.696mg | 21% |
| Iron | 2.66mg | 4.01mg | 17% |
| Vitamin B3 | 0.381mg | 2.858mg | 15% |
| Calories | 144kcal | 433kcal | 14% |
| Saturated fat | 1.261g | 4.241g | 14% |
| Vitamin B2 | 0.102mg | 0.266mg | 13% |
| Copper | 0.378mg | 0.463mg | 9% |
| Fats | 8.72g | 14.2g | 8% |
| Phosphorus | 190mg | 132mg | 8% |
| Monounsaturated fat | 1.925g | 4.865g | 7% |
| Polyunsaturated fat | 4.921g | 4.153g | 5% |
| Vitamin B5 | 0.133mg | 0.381mg | 5% |
| Folate | 29µg | 47µg | 5% |
| Vitamin E | 0.72mg | 5% | |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Fiber | 2.3g | 3.4g | 4% |
| Zinc | 1.57mg | 1.09mg | 4% |
| Vitamin B1 | 0.158mg | 0.203mg | 4% |
| Caffeine | 10mg | 3% | |
| Vitamin B6 | 0.092mg | 0.051mg | 3% |
| Choline | 14.3mg | 3% | |
| Vitamin K | 2.4µg | 2% | |
| Magnesium | 58mg | 53mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Potassium | 237mg | 210mg | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 69.3g | N/A |
| Sugar | 37.43g | N/A | |
| Vitamin A | 3µg | 0% | |
| Tryptophan | 0.235mg | 0.096mg | 0% |
| Threonine | 0.785mg | 0.22mg | 0% |
| Isoleucine | 0.849mg | 0.261mg | 0% |
| Leucine | 1.392mg | 0.447mg | 0% |
| Lysine | 0.883mg | 0.281mg | 0% |
| Methionine | 0.211mg | 0.105mg | 0% |
| Phenylalanine | 0.835mg | 0.308mg | 0% |
| Valine | 0.87mg | 0.323mg | 0% |
| Histidine | 0.431mg | 0.128mg | 0% |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +161.7% |
| Contains more WaterWater | +1451.8% |
| Contains more FatsFats | +62.8% |
| Contains more CarbsCarbs | +2515.1% |
| Contains more OtherOther | +42.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -70.3% |
| Contains more Poly. FatPolyunsaturated fat | +18.5% |
| Contains more Mono. FatMonounsaturated fat | +152.7% |
