Tofu vs. Wheat Bread — In-Depth Nutrition Comparison

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Differences between tofu and wheat Bread

Tofu has more calcium and copper, while wheat Bread has more vitamin B3, selenium, vitamin B1, vitamin B2, iron, carbs, and folate.
Tofu's daily need coverage for calcium is 52% higher.
Wheat Bread contains 2 times less copper than tofu. Tofu contains 0.378mg of copper, while wheat Bread contains 0.198mg.
The amount of sodium in tofu is lower.
Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of wheat Bread is 60.

The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Bread, wheat, toasted.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Tofu

Wheat Bread

Contains more CalciumCalcium	+313.9%
Contains more CopperCopper	+90.9%
Contains less SodiumSodium	-97.7%

Contains more IronIron	+53.8%
Contains more ManganeseManganese	+16.6%
Contains more SeleniumSelenium	+92%

~equal in Magnesium ~59mg

~equal in Potassium ~223mg

~equal in Zinc ~1.47mg

~equal in Phosphorus ~188mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Tofu

Wheat Bread

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+177.8%
Contains more Vitamin B2Vitamin B2	+274.5%
Contains more Vitamin B3Vitamin B3	+1540.4%
Contains more Vitamin B5Vitamin B5	+242.9%
Contains more Vitamin B6Vitamin B6	+66.3%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+196.6%

~equal in Vitamin C ~0.2mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	683mg	165mg	52%
Vitamin B3	0.381mg	6.25mg	37%
Selenium	17.4µg	33.4µg	29%
Sodium	14mg	601mg	26%
Vitamin B1	0.158mg	0.439mg	23%
Vitamin B2	0.102mg	0.382mg	22%
Polyunsaturated fat	4.921g	1.72g	21%
Copper	0.378mg	0.198mg	20%
Carbs	2.78g	55.77g	18%
Iron	2.66mg	4.09mg	18%
Folate	29µg	86µg	14%
Fiber	2.3g	4.7g	10%
Omega-3 (ALA)		0.161g	10%
Protein	17.27g	12.96g	9%
Manganese	1.181mg	1.377mg	9%
Calories	144kcal	313kcal	8%
Fats	8.72g	4.27g	7%
Vitamin B5	0.133mg	0.456mg	6%
Vitamin B6	0.092mg	0.153mg	5%
Vitamin K		5.7µg	5%
Choline		22.1mg	4%
Vitamin E		0.24mg	2%
Monounsaturated fat	1.925g	1.019g	2%
Zinc	1.57mg	1.47mg	1%
Saturated fat	1.261g	0.989g	1%
Protein per 100 calories	12g	4.1g	N/A
Calories per 10 g protein	83kcal	242kcal	N/A
Weight per 100 calories	69g	32g	N/A
Unsaturated / Saturated Fat ratio	5.4	2.8	N/A
Vitamin C	0.2mg	0.2mg	0%
Net carbs	0.48g	51.07g	N/A
Magnesium	58mg	59mg	0%
Potassium	237mg	223mg	0%
Sugar		6.42g	N/A
Phosphorus	190mg	188mg	0%
Tryptophan	0.235mg	0.092mg	0%
Threonine	0.785mg	0.299mg	0%
Isoleucine	0.849mg	0.258mg	0%
Leucine	1.392mg	0.461mg	0%
Lysine	0.883mg	0.215mg	0%
Methionine	0.211mg	0.105mg	0%
Phenylalanine	0.835mg	0.315mg	0%
Valine	0.87mg	0.31mg	0%
Histidine	0.431mg	0.15mg	0%