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  6. Buttermilk vs. Tofu

Buttermilk vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between buttermilk and tofu

  • Buttermilk is higher in vitamin B12 and vitamin B2, yet tofu is higher in iron, manganese, calcium, copper, and selenium.
  • Tofu covers your daily iron needs 66% more than buttermilk.
  • The amount of sodium in tofu is lower.

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

Infographic

Buttermilk vs Tofu 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.
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
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +24.8%
Contains more MagnesiumMagnesium +172.7%
Contains more CalciumCalcium +201.7%
Contains more IronIron +10620%
Contains more CopperCopper +1654.5%
Contains more ZincZinc +90.5%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +30150%
Contains more SeleniumSelenium +345%
~equal in Phosphorus ~97mg

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
6
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B2Vitamin B2 +196.2%
Contains more Vitamin B5Vitamin B5 +304.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +138.2%
Contains more Vitamin B3Vitamin B3 +236.2%
Contains more Vitamin B6Vitamin B6 +38.2%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +200%
Contains more CholineCholine +62.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Buttermilk Tofu DV% diff.
Iron 0.05mg 5.36mg 66%
Manganese 0.002mg 0.605mg 26%
Calcium 116mg 350mg 23%
Copper 0.011mg 0.193mg 20%
Polyunsaturated fat 0.033g 2.699g 18%
Selenium 2µg 8.9µg 13%
Protein 3.31g 8.08g 10%
Vitamin B12 0.22µg 0µg 9%
Vitamin B2 0.154mg 0.052mg 8%
Sodium 190mg 7mg 8%
Fats 0.88g 4.78g 6%
Magnesium 11mg 30mg 5%
Vitamin B5 0.275mg 0.068mg 4%
Vitamin B1 0.034mg 0.081mg 4%
Folate 5µg 15µg 3%
Zinc 0.42mg 0.8mg 3%
Vitamin K 0.1µg 2.4µg 2%
Choline 17.7mg 28.8mg 2%
Monounsaturated fat 0.254g 1.056g 2%
Calories 40kcal 76kcal 2%
Vitamin A 14µg 2%
Saturated fat 0.548g 0.691g 1%
Vitamin C 1mg 0.1mg 1%
Phosphorus 89mg 97mg 1%
Fiber 0g 0.3g 1%
Vitamin B3 0.058mg 0.195mg 1%
Vitamin B6 0.034mg 0.047mg 1%
Potassium 151mg 121mg 1%
Cholesterol 4mg 0mg 1%
Carbs 4.79g 1.87g 1%
Net carbs 4.79g 1.57g N/A
Vitamin D 1IU 0IU 0%
Sugar 4.79g 0.62g N/A
Vitamin E 0.05mg 0.01mg 0%
Tryptophan 0.042mg 0.12mg 0%
Threonine 0.141mg 0.402mg 0%
Isoleucine 0.171mg 0.435mg 0%
Leucine 0.313mg 0.713mg 0%
Lysine 0.277mg 0.452mg 0%
Methionine 0.087mg 0.108mg 0%
Phenylalanine 0.171mg 0.428mg 0%
Valine 0.217mg 0.446mg 0%
Histidine 0.1mg 0.221mg 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
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more CarbsCarbs +156.1%
Contains more OtherOther +23.6%
Contains more ProteinProtein +144.1%
Contains more FatsFats +443.2%
~equal in Water ~84.55g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -20.7%
Contains more Mono. FatMonounsaturated fat +315.7%
Contains more Poly. FatPolyunsaturated fat +8078.8%

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/172476/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.