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  6. Buttermilk vs. Tofu

Buttermilk vs. Tofu — In-Depth Nutrition Comparison

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The main differences between buttermilk and tofu

  • Tofu is richer than buttermilk in calcium, manganese, copper, iron, selenium, phosphorus, magnesium, zinc, vitamin B1, and fiber.
  • Daily need coverage for calcium for tofu is 57% higher.

Food types used in this article are Milk, buttermilk, fluid, cultured, lowfat and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Buttermilk vs Tofu infographic
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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 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
Tofu
Tofu
10
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 MagnesiumMagnesium +427.3%
Contains more CalciumCalcium +488.8%
Contains more PotassiumPotassium +57%
Contains more IronIron +5220%
Contains more CopperCopper +3336.4%
Contains more ZincZinc +273.8%
Contains more PhosphorusPhosphorus +113.5%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +58950%
Contains more SeleniumSelenium +770%

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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
Tofu
Tofu
4
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 CVitamin C +400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +51%
Contains more Vitamin B5Vitamin B5 +106.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +364.7%
Contains more Vitamin B3Vitamin B3 +556.9%
Contains more Vitamin B6Vitamin B6 +170.6%
Contains more FolateFolate +480%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Buttermilk Tofu DV% diff.
Calcium 116mg 683mg 57%
Manganese 0.002mg 1.181mg 51%
Copper 0.011mg 0.378mg 41%
Polyunsaturated fat 0.033g 4.921g 33%
Iron 0.05mg 2.66mg 33%
Selenium 2µg 17.4µg 28%
Protein 3.31g 17.27g 28%
Phosphorus 89mg 190mg 14%
Fats 0.88g 8.72g 12%
Magnesium 11mg 58mg 11%
Vitamin B1 0.034mg 0.158mg 10%
Zinc 0.42mg 1.57mg 10%
Vitamin B12 0.22µg 0µg 9%
Fiber 0g 2.3g 9%
Sodium 190mg 14mg 8%
Folate 5µg 29µg 6%
Calories 40kcal 144kcal 5%
Vitamin B2 0.154mg 0.102mg 4%
Vitamin B6 0.034mg 0.092mg 4%
Monounsaturated fat 0.254g 1.925g 4%
Choline 17.7mg 3%
Saturated fat 0.548g 1.261g 3%
Potassium 151mg 237mg 3%
Vitamin B5 0.275mg 0.133mg 3%
Vitamin B3 0.058mg 0.381mg 2%
Vitamin A 14µg 2%
Vitamin C 1mg 0.2mg 1%
Cholesterol 4mg 0mg 1%
Carbs 4.79g 2.78g 1%
Net carbs 4.79g 0.48g N/A
Vitamin D 1IU 0IU 0%
Sugar 4.79g N/A
Vitamin E 0.05mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.042mg 0.235mg 0%
Threonine 0.141mg 0.785mg 0%
Isoleucine 0.171mg 0.849mg 0%
Leucine 0.313mg 1.392mg 0%
Lysine 0.277mg 0.883mg 0%
Methionine 0.087mg 0.211mg 0%
Phenylalanine 0.171mg 0.835mg 0%
Valine 0.217mg 0.87mg 0%
Histidine 0.1mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 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 +72.3%
Contains more WaterWater +29.1%
Contains more ProteinProtein +421.8%
Contains more FatsFats +890.9%
Contains more OtherOther +57.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 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 -56.5%
Contains more Mono. FatMonounsaturated fat +657.9%
Contains more Poly. FatPolyunsaturated fat +14812.1%

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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. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.