Wafer vs. Tofu — In-Depth Nutrition Comparison
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The main differences between wafer and tofu
- Wafer is richer in copper, vitamin B3, vitamin B2, fiber, vitamin B1, and folate, yet tofu is richer in calcium and iron.
- Daily need coverage for calcium for tofu is 32% higher.
- Wafer contains 83 times more sodium than tofu. Wafer contains 580mg of sodium, while tofu contains 7mg.
- Tofu has a lower glycemic index than wafer.
Food types used in this article are Cookies, chocolate wafers and Tofu, raw, regular, prepared with calcium sulfate.
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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 | +76.7% |
| Contains more PotassiumPotassium | +73.6% |
| Contains more CopperCopper | +139.9% |
| Contains more ZincZinc | +36.3% |
| Contains more PhosphorusPhosphorus | +36.1% |
| Contains more ManganeseManganese | +15% |
| Contains more CalciumCalcium | +1029% |
| Contains more IronIron | +33.7% |
| Contains less SodiumSodium | -98.8% |
| Contains more SeleniumSelenium | +56.1% |
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 | +7100% |
| Contains more Vitamin B1Vitamin B1 | +150.6% |
| Contains more Vitamin B2Vitamin B2 | +411.5% |
| Contains more Vitamin B3Vitamin B3 | +1365.6% |
| Contains more Vitamin B5Vitamin B5 | +460.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +213.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more CholineCholine | +101.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +197.1% |
| Contains more CarbsCarbs | +3787.7% |
| Contains more OtherOther | +177.8% |
| Contains more ProteinProtein | +22.4% |
| Contains more WaterWater | +1778.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +360.7% |
| Contains more Poly. FatPolyunsaturated fat | +53.9% |
| Contains less Sat. FatSaturated fat | -83.7% |
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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| Rich in vitamins |
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| Lower in Cholesterol |
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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 Glycemic Index |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Calcium | 31mg | 350mg | 32% |
| Copper | 0.463mg | 0.193mg | 30% |
| Sodium | 580mg | 7mg | 25% |
| Carbs | 72.7g | 1.87g | 24% |
| Calories | 433kcal | 76kcal | 18% |
| Vitamin B3 | 2.858mg | 0.195mg | 17% |
| Iron | 4.01mg | 5.36mg | 17% |
| Saturated fat | 4.241g | 0.691g | 16% |
| Vitamin B2 | 0.266mg | 0.052mg | 16% |
| Fats | 14.2g | 4.78g | 14% |
| Fiber | 3.4g | 0.3g | 12% |
| Polyunsaturated fat | 4.153g | 2.699g | 10% |
| Monounsaturated fat | 4.865g | 1.056g | 10% |
| Vitamin B1 | 0.203mg | 0.081mg | 10% |
| Folate | 47µg | 15µg | 8% |
| Vitamin B5 | 0.381mg | 0.068mg | 6% |
| Selenium | 5.7µg | 8.9µg | 6% |
| Vitamin E | 0.72mg | 0.01mg | 5% |
| Magnesium | 53mg | 30mg | 5% |
| Phosphorus | 132mg | 97mg | 5% |
| Manganese | 0.696mg | 0.605mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Zinc | 1.09mg | 0.8mg | 3% |
| Choline | 14.3mg | 28.8mg | 3% |
| Potassium | 210mg | 121mg | 3% |
| Protein | 6.6g | 8.08g | 3% |
| Caffeine | 10mg | 0mg | 3% |
| Cholesterol | 2mg | 0mg | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 69.3g | 1.57g | N/A |
| Sugar | 37.43g | 0.62g | N/A |
| Vitamin A | 3µg | 0% | |
| Vitamin B6 | 0.051mg | 0.047mg | 0% |
| Vitamin K | 2.4µg | 2.4µg | 0% |
| Tryptophan | 0.096mg | 0.12mg | 0% |
| Threonine | 0.22mg | 0.402mg | 0% |
| Isoleucine | 0.261mg | 0.435mg | 0% |
| Leucine | 0.447mg | 0.713mg | 0% |
| Lysine | 0.281mg | 0.452mg | 0% |
| Methionine | 0.105mg | 0.108mg | 0% |
| Phenylalanine | 0.308mg | 0.428mg | 0% |
| Valine | 0.323mg | 0.446mg | 0% |
| Histidine | 0.128mg | 0.221mg | 0% |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
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
21%
6%
Minerals Daily Need Coverage Score
65%
59%
Comparison summary
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 36.81g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 573mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 3.55g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 46)
Which food is cheaper?
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The foods are relatively equal in price ($)