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  6. Tofu yogurt vs. Wheat Bread

Tofu yogurt vs. Wheat Bread — In-Depth Nutrition Comparison

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Differences between tofu yogurt and wheat Bread

  • Tofu yogurt contains less iron, vitamin B3, selenium, vitamin B1, vitamin B2, protein, phosphorus, folate, and fiber than wheat Bread.
  • Wheat Bread's daily need coverage for iron is 38% higher.
  • The amount of sodium in tofu yogurt is lower.

The food types used in this comparison are Tofu yogurt and Bread, wheat, toasted.

Infographic

Tofu yogurt vs Wheat Bread infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains less SodiumSodium -94.2%
Contains more MagnesiumMagnesium +47.5%
Contains more CalciumCalcium +39.8%
Contains more PotassiumPotassium +374.5%
Contains more IronIron +285.8%
Contains more CopperCopper +164%
Contains more ZincZinc +374.2%
Contains more PhosphorusPhosphorus +394.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +156.9%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 8.3% 0% 0.67% 6.2% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 4.8% 110% 88% 117% 27% 35% 0% 14% 65%
Contains more Vitamin CVitamin C +1150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +29.2%
Contains more Vitamin B1Vitamin B1 +631.7%
Contains more Vitamin B2Vitamin B2 +1810%
Contains more Vitamin B3Vitamin B3 +2504.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +665%
Contains more Vitamin KVitamin K +62.9%
Contains more FolateFolate +1333.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Wheat Bread DV% diff.
Manganese 1.377mg 60%
Iron 1.06mg 4.09mg 38%
Vitamin B3 0.24mg 6.25mg 38%
Selenium 13µg 33.4µg 37%
Vitamin B1 0.06mg 0.439mg 32%
Vitamin B2 0.02mg 0.382mg 28%
Sodium 35mg 601mg 25%
Phosphorus 38mg 188mg 21%
Folate 6µg 86µg 20%
Protein 3.5g 12.96g 19%
Fiber 0.2g 4.7g 18%
Copper 0.075mg 0.198mg 14%
Carbs 15.96g 55.77g 13%
Calories 94kcal 313kcal 11%
Zinc 0.31mg 1.47mg 11%
Vitamin B6 0.02mg 0.153mg 10%
Omega-3 (ALA) 0.161g 10%
Vitamin B5 0.456mg 9%
Magnesium 40mg 59mg 5%
Calcium 118mg 165mg 5%
Potassium 47mg 223mg 5%
Choline 48.4mg 22.1mg 5%
Polyunsaturated fat 1.017g 1.72g 5%
Fats 1.8g 4.27g 4%
Vitamin C 2.5mg 0.2mg 3%
Saturated fat 0.259g 0.989g 3%
Vitamin K 3.5µg 5.7µg 2%
Monounsaturated fat 0.4g 1.019g 2%
Protein per 100 calories 3.7g 4.1g N/A
Calories per 10 g protein 269kcal 242kcal N/A
Weight per 100 calories 106g 32g N/A
Unsaturated / Saturated Fat ratio 5.5 2.8 N/A
Net carbs 15.76g 51.07g N/A
Sugar 1.24g 6.42g N/A
Vitamin A 2µg 0µg 0%
Vitamin E 0.31mg 0.24mg 0%
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +219.9%
Contains more ProteinProtein +270.3%
Contains more FatsFats +137.2%
Contains more CarbsCarbs +249.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -73.8%
Contains more Mono. FatMonounsaturated fat +154.8%
Contains more Poly. FatPolyunsaturated fat +69.1%

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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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.