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Tofu vs. Cereal — In-Depth Nutrition Comparison

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The main differences between tofu and cereal

  • Tofu is richer in calcium, yet cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C.
  • Daily need coverage for vitamin B1 for cereal is 511% higher.
  • Tofu contains 68 times more calcium than cereal. Tofu contains 683mg of calcium, while cereal contains 10mg.
  • Tofu contains less sodium.
  • Tofu has a lower glycemic index than cereal.

Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Tofu vs Cereal 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.
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%
Cereal
Cereal
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more MagnesiumMagnesium +205.3%
Contains more CalciumCalcium +6730%
Contains more PotassiumPotassium +125.7%
Contains more CopperCopper +175.9%
Contains more PhosphorusPhosphorus +146.8%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +49.5%
Contains more SeleniumSelenium +176.2%
Contains more IronIron +1180.5%
Contains more ZincZinc +384.1%

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.
Tofu
Tofu
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Cereal
Cereal
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 128% 0% 271% 1.6% 1572% 893% 555% 14% 1381% 0% 0% 0%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +19150%
Contains more Vitamin B1Vitamin B1 +3879.7%
Contains more Vitamin B2Vitamin B2 +3694.1%
Contains more Vitamin B3Vitamin B3 +7674.3%
Contains more Vitamin B5Vitamin B5 +69.9%
Contains more Vitamin B6Vitamin B6 +6406.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Cereal DV% diff.
Vitamin B1 0.158mg 6.288mg 511%
Vitamin B6 0.092mg 5.986mg 453%
Iron 2.66mg 34.06mg 393%
Vitamin B2 0.102mg 3.87mg 290%
Vitamin B3 0.381mg 29.62mg 183%
Vitamin A 814µg 90%
Calcium 683mg 10mg 67%
Zinc 1.57mg 7.6mg 55%
Vitamin C 0.2mg 38.5mg 43%
Sodium 14mg 795mg 34%
Polyunsaturated fat 4.921g 0.354g 30%
Carbs 2.78g 86.85g 28%
Copper 0.378mg 0.137mg 27%
Protein 17.27g 6.06g 22%
Selenium 17.4µg 6.3µg 20%
Manganese 1.181mg 0.79mg 17%
Phosphorus 190mg 77mg 16%
Calories 144kcal 378kcal 12%
Fats 8.72g 1.08g 12%
Magnesium 58mg 19mg 9%
Folate 29µg 7%
Saturated fat 1.261g 0.26g 5%
Potassium 237mg 105mg 4%
Fiber 2.3g 1.4g 4%
Monounsaturated fat 1.925g 0.204g 4%
Vitamin B5 0.133mg 0.226mg 2%
Vitamin E 0.08mg 1%
Protein per 100 calories 12g 1.6g N/A
Calories per 10 g protein 83kcal 624kcal N/A
Weight per 100 calories 69g 26g N/A
Unsaturated / Saturated Fat ratio 5.4 2.1 N/A
Net carbs 0.48g 85.45g N/A
Sugar 10.35g N/A
Tryptophan 0.235mg 0.066mg 0%
Threonine 0.785mg 0.241mg 0%
Isoleucine 0.849mg 0.26mg 0%
Leucine 1.392mg 0.767mg 0%
Lysine 0.883mg 0.113mg 0%
Methionine 0.211mg 0.13mg 0%
Phenylalanine 0.835mg 0.365mg 0%
Valine 0.87mg 0.344mg 0%
Histidine 0.431mg 0.162mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Cereal
Cereal
2
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more ProteinProtein +185%
Contains more FatsFats +707.4%
Contains more WaterWater +1747.4%
Contains more CarbsCarbs +3024.1%
Contains more OtherOther +59.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Cereal
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains more Mono. FatMonounsaturated fat +843.6%
Contains more Poly. FatPolyunsaturated fat +1290.1%
Contains less Sat. FatSaturated fat -79.4%

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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. 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.