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  6. Cocoa bean vs. Tofu

Cocoa bean vs. Tofu — In-Depth Nutrition Comparison

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Important differences between cocoa bean and tofu

  • Cocoa bean has more copper, iron, manganese, fiber, magnesium, phosphorus, potassium, and zinc; however, tofu has more calcium.
  • Cocoa bean's daily need coverage for copper is 359% more.
  • Cocoa bean has 13 times more fiber than tofu. Cocoa bean has 29.8g of fiber, while tofu has 2.3g.
  • Tofu is lower in saturated fat.

The food varieties used in the comparison are Cocoa, dry powder, unsweetened, processed with alkali and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Cocoa bean 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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Tofu
Tofu
3
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 +720.7%
Contains more PotassiumPotassium +958.6%
Contains more IronIron +483.5%
Contains more CopperCopper +854.2%
Contains more ZincZinc +305.7%
Contains more PhosphorusPhosphorus +283.2%
Contains more ManganeseManganese +216.4%
Contains more CalciumCalcium +515.3%
Contains less SodiumSodium -26.3%
Contains more SeleniumSelenium +31.8%

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 0% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Tofu
Tofu
2
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 EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +351%
Contains more Vitamin B3Vitamin B3 +529.9%
Contains more Vitamin B5Vitamin B5 +91%
Contains more Vitamin B6Vitamin B6 +28.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +43.6%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~29µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Tofu DV% diff.
Copper 3.607mg 0.378mg 359%
Iron 15.52mg 2.66mg 161%
Manganese 3.737mg 1.181mg 111%
Fiber 29.8g 2.3g 110%
Magnesium 476mg 58mg 100%
Phosphorus 728mg 190mg 77%
Potassium 2509mg 237mg 67%
Calcium 111mg 683mg 57%
Zinc 6.37mg 1.57mg 44%
Polyunsaturated fat 0.42g 4.921g 30%
Saturated fat 7.76g 1.261g 30%
Vitamin B2 0.46mg 0.102mg 28%
Caffeine 78mg 20%
Carbs 58.3g 2.78g 19%
Vitamin B3 2.4mg 0.381mg 13%
Selenium 13.2µg 17.4µg 8%
Fats 13.1g 8.72g 7%
Monounsaturated fat 4.39g 1.925g 6%
Calories 220kcal 144kcal 4%
Vitamin B1 0.11mg 0.158mg 4%
Vitamin B6 0.118mg 0.092mg 2%
Vitamin K 2.4µg 2%
Choline 11.4mg 2%
Vitamin B5 0.254mg 0.133mg 2%
Protein 18.1g 17.27g 2%
Folate 32µg 29µg 1%
Vitamin E 0.1mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 28.5g 0.48g N/A
Sugar 1.76g N/A
Sodium 19mg 14mg 0%
Tryptophan 0.271mg 0.235mg 0%
Threonine 0.716mg 0.785mg 0%
Isoleucine 0.701mg 0.849mg 0%
Leucine 1.097mg 1.392mg 0%
Lysine 0.907mg 0.883mg 0%
Methionine 0.187mg 0.211mg 0%
Phenylalanine 0.869mg 0.835mg 0%
Valine 1.086mg 0.87mg 0%
Histidine 0.312mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Tofu
Tofu
1
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 FatsFats +50.2%
Contains more CarbsCarbs +1997.1%
Contains more OtherOther +457.1%
Contains more WaterWater +2486.3%
~equal in Protein ~17.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 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 more Mono. FatMonounsaturated fat +128.1%
Contains less Sat. FatSaturated fat -83.8%
Contains more Poly. FatPolyunsaturated fat +1071.7%

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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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.