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  6. White bread vs. Tofu

White bread vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between white bread and tofu

  • White bread is higher in vitamin B1, vitamin B3, folate, iron, and vitamin B2, yet tofu is higher in calcium, copper, manganese, and phosphorus.
  • Tofu covers your daily calcium needs 54% more than white bread.
  • White bread contains 35 times more sodium than tofu. While white bread contains 490mg of sodium, tofu contains only 14mg.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Bread, white, commercially prepared (includes soft bread crumbs) and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

White bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Tofu
Tofu
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more IronIron +35.7%
Contains more SeleniumSelenium +26.4%
Contains more MagnesiumMagnesium +152.2%
Contains more CalciumCalcium +374.3%
Contains more PotassiumPotassium +88.1%
Contains more CopperCopper +274.3%
Contains more ZincZinc +112.2%
Contains more PhosphorusPhosphorus +93.9%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +120.3%

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.
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% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Tofu
Tofu
1
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +237.3%
Contains more Vitamin B2Vitamin B2 +138.2%
Contains more Vitamin B3Vitamin B3 +1154.6%
Contains more Vitamin B5Vitamin B5 +303%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +282.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.092mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Tofu DV% diff.
Calcium 144mg 683mg 54%
Vitamin B1 0.533mg 0.158mg 31%
Copper 0.101mg 0.378mg 31%
Manganese 0.536mg 1.181mg 28%
Vitamin B3 4.78mg 0.381mg 27%
Polyunsaturated fat 1.602g 4.921g 22%
Folate 111µg 29µg 21%
Sodium 490mg 14mg 21%
Protein 8.85g 17.27g 17%
Carbs 49.42g 2.78g 16%
Starch 37.17g 15%
Phosphorus 98mg 190mg 13%
Iron 3.61mg 2.66mg 12%
Vitamin B2 0.243mg 0.102mg 11%
Magnesium 23mg 58mg 8%
Vitamin B5 0.536mg 0.133mg 8%
Selenium 22µg 17.4µg 8%
Zinc 0.74mg 1.57mg 8%
Fats 3.33g 8.72g 8%
Calories 266kcal 144kcal 6%
Fructose 2.43g 3%
Potassium 126mg 237mg 3%
Choline 14.6mg 3%
Saturated fat 0.698g 1.261g 3%
Monounsaturated fat 0.599g 1.925g 3%
Fiber 2.7g 2.3g 2%
Vitamin E 0.22mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 46.72g 0.48g N/A
Sugar 5.67g N/A
Vitamin B6 0.087mg 0.092mg 0%
Vitamin K 0.2µg 0%
Trans fat 0.027g 0g N/A
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more CarbsCarbs +1677.7%
Contains more OtherOther +41.4%
Contains more ProteinProtein +95.1%
Contains more FatsFats +161.9%
Contains more WaterWater +91.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -44.6%
Contains more Mono. FatMonounsaturated fat +221.4%
Contains more Poly. FatPolyunsaturated fat +207.2%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.