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  6. Chocolate cake vs. Tofu

Chocolate cake vs. Tofu — In-Depth Nutrition Comparison

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How are chocolate cake and tofu different?

  • Chocolate cake is richer in choline, vitamin B2, vitamin B12, and vitamin B3, while tofu is higher in iron, calcium, and manganese.
  • Tofu covers your daily need for iron, 47% more than chocolate cake.
  • Chocolate cake has a higher glycemic index (41) than tofu (15).

Cake, chocolate, prepared from recipe without frosting and Tofu, raw, regular, prepared with calcium sulfate types were used in this article.

Infographic

Chocolate cake 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 23% 18% 12% 60% 69% 19% 45% 41% 37% 65%
Tofu
Tofu
5
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 +15.7%
Contains more SeleniumSelenium +33.7%
Contains more CalciumCalcium +483.3%
Contains more IronIron +232.9%
Contains more ZincZinc +15.9%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +116.1%
~equal in Magnesium ~30mg
~equal in Copper ~0.193mg
~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 0.67% 0% 0% 0% 35% 49% 21% 18% 9.5% 20% 0% 20% 70%
Tofu
Tofu
3
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 +100%
Contains more Vitamin B1Vitamin B1 +74.1%
Contains more Vitamin B2Vitamin B2 +309.6%
Contains more Vitamin B3Vitamin B3 +483.1%
Contains more Vitamin B5Vitamin B5 +347.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +80%
Contains more CholineCholine +345.8%
Contains more Vitamin B6Vitamin B6 +14.6%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chocolate cake Tofu DV% diff.
Iron 1.61mg 5.36mg 47%
Calcium 60mg 350mg 29%
Saturated fat 5.43g 0.691g 22%
Cholesterol 58mg 0mg 19%
Choline 128.4mg 28.8mg 18%
Carbs 53.4g 1.87g 17%
Fats 15.1g 4.78g 16%
Calories 371kcal 76kcal 15%
Manganese 0.28mg 0.605mg 14%
Sodium 315mg 7mg 13%
Monounsaturated fat 6.039g 1.056g 12%
Vitamin B2 0.213mg 0.052mg 12%
Vitamin B12 0.16µg 0µg 7%
Vitamin B3 1.137mg 0.195mg 6%
Protein 5.3g 8.08g 6%
Fiber 1.6g 0.3g 5%
Selenium 11.9µg 8.9µg 5%
Vitamin B5 0.304mg 0.068mg 5%
Vitamin B1 0.141mg 0.081mg 5%
Folate 27µg 15µg 3%
Vitamin K 2.4µg 2%
Copper 0.207mg 0.193mg 2%
Potassium 140mg 121mg 1%
Phosphorus 106mg 97mg 1%
Zinc 0.69mg 0.8mg 1%
Vitamin C 0.2mg 0.1mg 0%
Net carbs 51.8g 1.57g N/A
Magnesium 32mg 30mg 0%
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Vitamin B6 0.041mg 0.047mg 0%
Polyunsaturated fat 2.761g 2.699g 0%
Tryptophan 0.068mg 0.12mg 0%
Threonine 0.202mg 0.402mg 0%
Isoleucine 0.24mg 0.435mg 0%
Leucine 0.407mg 0.713mg 0%
Lysine 0.268mg 0.452mg 0%
Methionine 0.116mg 0.108mg 0%
Phenylalanine 0.265mg 0.428mg 0%
Valine 0.283mg 0.446mg 0%
Histidine 0.12mg 0.221mg 0%
Omega-3 - DHA 0.005g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 15% 53% 24% 2%
Protein: 5.3 g
Fats: 15.1 g
Carbs: 53.4 g
Water: 24.4 g
Other: 1.8 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 FatsFats +215.9%
Contains more CarbsCarbs +2755.6%
Contains more OtherOther +150%
Contains more ProteinProtein +52.5%
Contains more WaterWater +246.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 42% 19%
Saturated fat: Sat. Fat 5.43 g
Monounsaturated fat: Mono. Fat 6.039 g
Polyunsaturated fat: Poly. Fat 2.761 g
Tofu
Tofu
1
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 more Mono. FatMonounsaturated fat +471.9%
Contains less Sat. FatSaturated fat -87.3%
~equal in Polyunsaturated fat ~2.699g

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. Chocolate cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172697/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.