White Bread vs. Tofu
Nutrition comparison of White Bread and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and tofu:
- Both white bread and tofu are high in calcium, iron and protein.
- Tofu has 7 times less sugar than white bread.
- White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- White bread is an excellent source of dietary fiber.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bread is high in calories and tofu has 68% less calories than white bread - white bread has 238 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, white bread is much lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. White bread has a macronutrient ratio of 18:74:8 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Tofu | |
|---|---|---|
| Protein | 18% | 39% |
| Carbohydrates | 74% | 9% |
| Fat | 8% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and tofu has 96% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
White bread is an excellent source of dietary fiber and it has 29 times more dietary fiber than tofu - white bread has 9.2g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Tofu has 7 times less sugar than white bread - white bread has 5g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Both white bread and tofu are high in protein. White bread has 32% more protein than tofu - white bread has 10.7g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both white bread and tofu are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
trans fat
Both white bread and tofu are low in trans fat - white bread has 0.03g of trans fat per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Tofu and white bread contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than white bread - tofu has 25.5ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and tofu contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
White bread and tofu contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both white bread and tofu contain significant amounts of Vitamin B6.
| White Bread | Tofu | |
|---|---|---|
| Thiamin | 0.51 MG | 0.081 MG |
| Riboflavin | 0.255 MG | 0.052 MG |
| Niacin | 4.455 MG | 0.195 MG |
| Pantothenic acid | 0.455 MG | 0.068 MG |
| Vitamin B6 | 0.08 MG | 0.047 MG |
| Folate | 127 UG | 15 UG |
Minerals
calcium
Both white bread and tofu are high in calcium. White bread has 95% more calcium than tofu - white bread has 684mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both white bread and tofu are high in iron. Tofu has a little more iron (10%) than white bread by weight - white bread has 4.9mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
White bread and tofu contain similar amounts of potassium - white bread has 127mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than white bread per 100 grams.
| White Bread | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.319 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than white bread per 100 grams.
| White Bread | Tofu | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 2.38 G |
| Total | 0.881 G | 2.38 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: White Bread (Bread, white wheat) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
White Bread g
()
|
Daily Values (%) |
Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white bread or tofu contain more calories in 100 grams?White bread is high in calories and tofu has 70% less calories than white bread - white bread has 238 calories in 100g and tofu has 76 calories.
Is white bread or tofu better for protein?
Both white bread and tofu are high in protein. White bread has 30% more protein than tofu - white bread has 10.7g of protein per 100 grams and tofu has 8.1g of protein.
Does white bread or tofu have more carbohydrates?
By weight, white bread is high in carbohydrates and tofu has 100% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does white bread or tofu contain more calcium?
Both white bread and tofu are high in calcium. White bread has 100% more calcium than tofu - white bread has 684mg of calcium in 100 grams and tofu has 350mg of calcium.
Does white bread or tofu contain more iron?
Both white bread and tofu are high in iron. Tofu has a little more iron ( 10%) than white bread by weight - white bread has 4.9mg of iron in 100 grams and tofu has 5.4mg of iron.