Whole Wheat Bread vs. Tofu
Nutrition comparison of Whole Wheat Bread and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and tofu:
- Both whole wheat bread and tofu are high in calcium, iron and protein.
- Tofu has 9.3 times less sugar than whole wheat bread.
- Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Whole wheat bread is a great source of potassium.
- Whole wheat bread is an excellent source of dietary fiber.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and tofu has 71% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, whole wheat bread is lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Tofu | |
|---|---|---|
| Protein | 20% | 39% |
| Carbohydrates | 66% | 9% |
| Fat | 14% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and tofu has 96% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has 23 times more dietary fiber than tofu - whole wheat bread has 7.4g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Tofu has 9.3 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Both whole wheat bread and tofu are high in protein. Whole wheat bread has 65% more protein than tofu - whole wheat bread has 13.4g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both whole wheat bread and tofu are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and tofu contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Tofu has more Vitamin A than whole wheat bread - tofu has 25.5ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and tofu contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Whole wheat bread and tofu contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Bread | Tofu | |
|---|---|---|
| Thiamin | 0.279 MG | 0.081 MG |
| Riboflavin | 0.131 MG | 0.052 MG |
| Niacin | 4.042 MG | 0.195 MG |
| Pantothenic acid | 0.336 MG | 0.068 MG |
| Vitamin B6 | 0.263 MG | 0.047 MG |
| Folate | 75 UG | 15 UG |
Minerals
calcium
Both whole wheat bread and tofu are high in calcium. Tofu has 240% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both whole wheat bread and tofu are high in iron. Tofu has 114% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 90% more potassium than tofu - whole wheat bread has 230mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole wheat bread and tofu contain significant amounts of alpha linoleic acid (ALA).
| Whole Wheat Bread | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.319 G |
| Total | 0.205 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, both whole wheat bread and tofu contain significant amounts of linoleic acid.
| Whole Wheat Bread | Tofu | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 2.38 G |
| Total | 1.669 G | 2.38 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Whole Wheat Bread or Tofu .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Whole Wheat 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 whole wheat bread or tofu contain more calories in 100 grams?Whole wheat bread is high in calories and tofu has 70% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and tofu has 76 calories.
Is whole wheat bread or tofu better for protein?
Both whole wheat bread and tofu are high in protein. Whole wheat bread has 70% more protein than tofu - whole wheat bread has 13.4g of protein per 100 grams and tofu has 8.1g of protein.
Does whole wheat bread or tofu have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and tofu has 100% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does whole wheat bread or tofu contain more calcium?
Both whole wheat bread and tofu are high in calcium. Tofu has 240% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and tofu has 350mg of calcium.
Does whole wheat bread or tofu contain more iron?
Both whole wheat bread and tofu are high in iron. Tofu has 110% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and tofu has 5.4mg of iron.