Tofu vs. Waffle — In-Depth Nutrition Comparison
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Summary of differences between tofu and waffle
- Tofu has more calcium, manganese, copper, and magnesium; however, waffle is higher in selenium, vitamin B2, vitamin B3, and vitamin B12.
- Waffle covers your daily need for selenium, 52% more than tofu.
- Tofu has 6 times more copper than waffle. While tofu has 0.378mg of copper, waffle has only 0.062mg.
- Tofu has less sodium.
- The glycemic index of waffle is higher.
These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Waffles, plain, prepared from recipe.
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 MagnesiumMagnesium | +205.3% |
| Contains more CalciumCalcium | +167.8% |
| Contains more PotassiumPotassium | +49.1% |
| Contains more IronIron | +15.2% |
| Contains more CopperCopper | +509.7% |
| Contains more ZincZinc | +130.9% |
| Contains less SodiumSodium | -97.3% |
| Contains more ManganeseManganese | +345.7% |
| Contains more SeleniumSelenium | +165.5% |
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 B6Vitamin B6 | +64.3% |
| Contains more Vitamin CVitamin C | +100% |
| Contains more Vitamin B1Vitamin B1 | +66.5% |
| Contains more Vitamin B2Vitamin B2 | +240.2% |
| Contains more Vitamin B3Vitamin B3 | +444.1% |
| Contains more Vitamin B5Vitamin B5 | +264.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +58.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 17.4µg | 46.2µg | 52% |
| Calcium | 683mg | 255mg | 43% |
| Manganese | 1.181mg | 0.265mg | 40% |
| Copper | 0.378mg | 0.062mg | 35% |
| Cholesterol | 0mg | 69mg | 23% |
| Sodium | 14mg | 511mg | 22% |
| Protein | 17.27g | 7.9g | 19% |
| Vitamin B2 | 0.102mg | 0.347mg | 19% |
| Polyunsaturated fat | 4.921g | 6.785g | 12% |
| Vitamin B3 | 0.381mg | 2.073mg | 11% |
| Carbs | 2.78g | 32.9g | 10% |
| Vitamin B12 | 0µg | 0.25µg | 10% |
| Magnesium | 58mg | 19mg | 9% |
| Vitamin B1 | 0.158mg | 0.263mg | 9% |
| Fiber | 2.3g | 9% | |
| Zinc | 1.57mg | 0.68mg | 8% |
| Fats | 8.72g | 14.1g | 8% |
| Vitamin B5 | 0.133mg | 0.485mg | 7% |
| Saturated fat | 1.261g | 2.866g | 7% |
| Calories | 144kcal | 291kcal | 7% |
| Vitamin A | 65µg | 7% | |
| Iron | 2.66mg | 2.31mg | 4% |
| Folate | 29µg | 46µg | 4% |
| Monounsaturated fat | 1.925g | 3.521g | 4% |
| Vitamin B6 | 0.092mg | 0.056mg | 3% |
| Potassium | 237mg | 159mg | 2% |
| Vitamin C | 0.2mg | 0.4mg | 0% |
| Net carbs | 0.48g | 32.9g | N/A |
| Phosphorus | 190mg | 190mg | 0% |
| Tryptophan | 0.235mg | 0.099mg | 0% |
| Threonine | 0.785mg | 0.289mg | 0% |
| Isoleucine | 0.849mg | 0.362mg | 0% |
| Leucine | 1.392mg | 0.63mg | 0% |
| Lysine | 0.883mg | 0.384mg | 0% |
| Methionine | 0.211mg | 0.179mg | 0% |
| Phenylalanine | 0.835mg | 0.395mg | 0% |
| Valine | 0.87mg | 0.409mg | 0% |
| Histidine | 0.431mg | 0.187mg | 0% |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - DHA | 0.006g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +118.6% |
| Contains more WaterWater | +66.3% |
| Contains more FatsFats | +61.7% |
| Contains more CarbsCarbs | +1083.5% |
| Contains more OtherOther | +121.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -56% |
| Contains more Mono. FatMonounsaturated fat | +82.9% |
| Contains more Poly. FatPolyunsaturated fat | +37.9% |
