Wafer vs. Tofu — In-Depth Nutrition Comparison
Compare
Summary of differences between wafer and tofu
- Wafer has more iron, vitamin B3, vitamin B2, and copper; however, tofu is higher in calcium, selenium, manganese, and phosphorus.
- Tofu covers your daily need for calcium, 65% more than wafer.
- Wafer has 41 times more sodium than tofu. While wafer has 580mg of sodium, tofu has only 14mg.
- The glycemic index of wafer is higher.
These are the specific foods used in this comparison Cookies, chocolate wafers and Tofu, raw, firm, prepared with calcium sulfate.
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 IronIron | +50.8% |
| Contains more CopperCopper | +22.5% |
| 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% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| 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 Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +62.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +80.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 31mg | 683mg | 65% |
| Sodium | 580mg | 14mg | 25% |
| Carbs | 72.7g | 2.78g | 23% |
| Protein | 6.6g | 17.27g | 21% |
| Selenium | 5.7µg | 17.4µg | 21% |
| Manganese | 0.696mg | 1.181mg | 21% |
| Iron | 4.01mg | 2.66mg | 17% |
| Vitamin B3 | 2.858mg | 0.381mg | 15% |
| Calories | 433kcal | 144kcal | 14% |
| Saturated fat | 4.241g | 1.261g | 14% |
| Vitamin B2 | 0.266mg | 0.102mg | 13% |
| Copper | 0.463mg | 0.378mg | 9% |
| Fats | 14.2g | 8.72g | 8% |
| Phosphorus | 132mg | 190mg | 8% |
| Monounsaturated fat | 4.865g | 1.925g | 7% |
| Polyunsaturated fat | 4.153g | 4.921g | 5% |
| Vitamin B5 | 0.381mg | 0.133mg | 5% |
| Folate | 47µg | 29µg | 5% |
| Vitamin E | 0.72mg | 5% | |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Fiber | 3.4g | 2.3g | 4% |
| Zinc | 1.09mg | 1.57mg | 4% |
| Vitamin B1 | 0.203mg | 0.158mg | 4% |
| Caffeine | 10mg | 3% | |
| Vitamin B6 | 0.051mg | 0.092mg | 3% |
| Choline | 14.3mg | 3% | |
| Vitamin K | 2.4µg | 2% | |
| Magnesium | 53mg | 58mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Potassium | 210mg | 237mg | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 69.3g | 0.48g | N/A |
| Sugar | 37.43g | N/A | |
| Vitamin A | 3µg | 0% | |
| Tryptophan | 0.096mg | 0.235mg | 0% |
| Threonine | 0.22mg | 0.785mg | 0% |
| Isoleucine | 0.261mg | 0.849mg | 0% |
| Leucine | 0.447mg | 1.392mg | 0% |
| Lysine | 0.281mg | 0.883mg | 0% |
| Methionine | 0.105mg | 0.211mg | 0% |
| Phenylalanine | 0.308mg | 0.835mg | 0% |
| Valine | 0.323mg | 0.87mg | 0% |
| Histidine | 0.128mg | 0.431mg | 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 FatsFats | +62.8% |
| Contains more CarbsCarbs | +2515.1% |
| Contains more OtherOther | +42.9% |
| Contains more ProteinProtein | +161.7% |
| Contains more WaterWater | +1451.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +152.7% |
| Contains less Sat. FatSaturated fat | -70.3% |
| Contains more Poly. FatPolyunsaturated fat | +18.5% |
