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Chocolate milk vs. Tofu — In-Depth Nutrition Comparison

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How are chocolate milk and tofu different?

  • Chocolate milk is richer in vitamin B12, while tofu is higher in calcium, manganese, copper, iron, selenium, phosphorus, magnesium, zinc, and vitamin B1.
  • Tofu covers your daily need for calcium, 57% more than chocolate milk.
  • Chocolate milk has a higher glycemic index (45) than tofu (15).

Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.

Infographic

Chocolate milk 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 9.3% 34% 15% 9% 22% 11% 43% 7.8% 10% 10%
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 +346.2%
Contains more CalciumCalcium +509.8%
Contains more PotassiumPotassium +41.9%
Contains more IronIron +1008.3%
Contains more CopperCopper +481.5%
Contains more ZincZinc +282.9%
Contains more PhosphorusPhosphorus +88.1%
Contains less SodiumSodium -76.7%
Contains more ManganeseManganese +1433.8%
Contains more SeleniumSelenium +815.8%

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% 9% 1.4% 20% 9.3% 37% 2.3% 18% 9.2% 41% 0.75% 3.8% 9.3%
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 +350%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +58.8%
Contains more Vitamin B5Vitamin B5 +121.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +327%
Contains more Vitamin B3Vitamin B3 +204.8%
Contains more Vitamin B6Vitamin B6 +130%
Contains more FolateFolate +480%

All nutrients comparison - raw data values

Nutrient Chocolate milk Tofu DV% diff.
Calcium 112mg 683mg 57%
Manganese 0.077mg 1.181mg 48%
Copper 0.065mg 0.378mg 35%
Polyunsaturated fat 0.124g 4.921g 32%
Iron 0.24mg 2.66mg 30%
Selenium 1.9µg 17.4µg 28%
Protein 3.17g 17.27g 28%
Vitamin B12 0.33µg 0µg 14%
Phosphorus 101mg 190mg 13%
Magnesium 13mg 58mg 11%
Zinc 0.41mg 1.57mg 11%
Vitamin B1 0.037mg 0.158mg 10%
Fats 3.39g 8.72g 8%
Vitamin D 1.3µg 0µg 7%
Folate 5µg 29µg 6%
Fiber 0.8g 2.3g 6%
Vitamin D 51IU 0IU 6%
Vitamin B2 0.162mg 0.102mg 5%
Cholesterol 12mg 0mg 4%
Vitamin B6 0.04mg 0.092mg 4%
Saturated fat 2.104g 1.261g 4%
Vitamin B5 0.295mg 0.133mg 3%
Choline 17mg 3%
Calories 83kcal 144kcal 3%
Vitamin A 27µg 3%
Carbs 10.34g 2.78g 3%
Monounsaturated fat 0.99g 1.925g 2%
Sodium 60mg 14mg 2%
Vitamin B3 0.125mg 0.381mg 2%
Potassium 167mg 237mg 2%
Vitamin C 0.9mg 0.2mg 1%
Net carbs 9.54g 0.48g N/A
Sugar 9.54g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.041mg 0.235mg 0%
Threonine 0.135mg 0.785mg 0%
Isoleucine 0.164mg 0.849mg 0%
Leucine 0.3mg 1.392mg 0%
Lysine 0.265mg 0.883mg 0%
Methionine 0.083mg 0.211mg 0%
Phenylalanine 0.164mg 0.835mg 0%
Valine 0.208mg 0.87mg 0%
Histidine 0.096mg 0.431mg 0%
Caffeine 1mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 10% 82%
Protein: 3.17 g
Fats: 3.39 g
Carbs: 10.34 g
Water: 82.3 g
Other: 0.8 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 +271.9%
Contains more WaterWater +17.9%
Contains more ProteinProtein +444.8%
Contains more FatsFats +157.2%
Contains more OtherOther +75%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 31% 4%
Saturated fat: Sat. Fat 2.104 g
Monounsaturated fat: Mono. Fat 0.99 g
Polyunsaturated fat: Poly. Fat 0.124 g
Tofu
Tofu
3
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 -40.1%
Contains more Mono. FatMonounsaturated fat +94.4%
Contains more Poly. FatPolyunsaturated fat +3868.5%

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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. Chocolate milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170879/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.