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  6. Wafer vs. Tofu

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.

Infographic

Wafer vs Tofu 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.
Wafer
Wafer
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Tofu
Tofu
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
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.
Wafer
Wafer
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Tofu
Tofu
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.047mg
~equal in Vitamin K ~2.4µg

All nutrients comparison - raw data values

Nutrient Wafer Tofu 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
3
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
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
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +360.7%
Contains more Poly. FatPolyunsaturated fat +53.9%
Contains less Sat. FatSaturated fat -83.7%

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.