Tofu yogurt vs. Porridge — In-Depth Nutrition Comparison
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How are tofu yogurt and porridge different?
- Tofu yogurt is higher in selenium, magnesium, and polyunsaturated fat; however, porridge is richer in iron.
- Daily need coverage for iron for porridge is 34% higher.
- Tofu yogurt contains 9 times more polyunsaturated fat than porridge. While tofu yogurt contains 1.017g of polyunsaturated fat, porridge contains only 0.114g.
Tofu yogurt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt are the varieties used in this article.
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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 | +700% |
| Contains more CalciumCalcium | +35.6% |
| Contains more PotassiumPotassium | +193.8% |
| Contains more CopperCopper | +87.5% |
| Contains more ZincZinc | +138.5% |
| Contains more PhosphorusPhosphorus | +153.3% |
| Contains more SeleniumSelenium | +364.3% |
| Contains more IronIron | +252.8% |
| Contains less SodiumSodium | -82.9% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1450% |
| Contains more Vitamin B6Vitamin B6 | +53.8% |
| Contains more Vitamin KVitamin K | +3400% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +25% |
| Contains more Vitamin B3Vitamin B3 | +116.7% |
| Contains more FolateFolate | +100% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.5 g
Fats:
1.8 g
Carbs:
15.96 g
Water:
77.5 g
Other:
1.24 g
Protein:
1.44 g
Fats:
0.21 g
Carbs:
10.52 g
Water:
87.61 g
Other:
0.22 g
| Contains more ProteinProtein | +143.1% |
| Contains more FatsFats | +757.1% |
| Contains more CarbsCarbs | +51.7% |
| Contains more OtherOther | +463.6% |
| Contains more WaterWater | +13% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.259 g
Monounsaturated fat:
Mono. Fat
0.4 g
Polyunsaturated fat:
Poly. Fat
1.017 g
Saturated fat:
Sat. Fat
0.033 g
Monounsaturated fat:
Mono. Fat
0.028 g
Polyunsaturated fat:
Poly. Fat
0.114 g
| Contains more Mono. FatMonounsaturated fat | +1328.6% |
| Contains more Poly. FatPolyunsaturated fat | +792.1% |
| Contains less Sat. FatSaturated fat | -87.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 1.06mg | 3.74mg | 34% |
| Selenium | 13µg | 2.8µg | 19% |
| Choline | 48.4mg | 9% | |
| Magnesium | 40mg | 5mg | 8% |
| Polyunsaturated fat | 1.017g | 0.114g | 6% |
| Protein | 3.5g | 1.44g | 4% |
| Copper | 0.075mg | 0.04mg | 4% |
| Phosphorus | 38mg | 15mg | 3% |
| Vitamin C | 2.5mg | 0mg | 3% |
| Vitamin K | 3.5µg | 0.1µg | 3% |
| Calcium | 118mg | 87mg | 3% |
| Vitamin E | 0.31mg | 0.02mg | 2% |
| Folate | 6µg | 12µg | 2% |
| Vitamin B3 | 0.24mg | 0.52mg | 2% |
| Calories | 94kcal | 50kcal | 2% |
| Zinc | 0.31mg | 0.13mg | 2% |
| Carbs | 15.96g | 10.52g | 2% |
| Fats | 1.8g | 0.21g | 2% |
| Sodium | 35mg | 6mg | 1% |
| Monounsaturated fat | 0.4g | 0.028g | 1% |
| Fiber | 0.2g | 0.5g | 1% |
| Potassium | 47mg | 16mg | 1% |
| Vitamin B5 | 0.071mg | 1% | |
| Vitamin B6 | 0.02mg | 0.013mg | 1% |
| Saturated fat | 0.259g | 0.033g | 1% |
| Net carbs | 15.76g | 10.02g | N/A |
| Sugar | 1.24g | 0.03g | N/A |
| Vitamin A | 2µg | 0µg | 0% |
| Vitamin B1 | 0.06mg | 0.055mg | 0% |
| Vitamin B2 | 0.02mg | 0.025mg | 0% |
| Tryptophan | 0.02mg | 0% | |
| Threonine | 0.045mg | 0% | |
| Isoleucine | 0.063mg | 0% | |
| Leucine | 0.11mg | 0% | |
| Lysine | 0.037mg | 0% | |
| Methionine | 0.027mg | 0% | |
| Phenylalanine | 0.078mg | 0% | |
| Valine | 0.07mg | 0% | |
| Histidine | 0.033mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
6%
4%
Minerals Daily Need Coverage Score
23%
21%
Comparison summary
Which food is richer in minerals?
Tofu yogurt is relatively richer in minerals
Which food is lower in glycemic index?
Tofu yogurt is lower in glycemic index (difference - 66)
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 1.21g)
Which food contains less Sodium?
Porridge contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Porridge is lower in Saturated fat (difference - 0.226g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.