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  6. Cocoa bean vs. Tofu

Cocoa bean vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between cocoa bean and tofu

  • Tofu has less copper, manganese, iron, fiber, magnesium, phosphorus, potassium, zinc, and vitamin B2 than cocoa bean.
  • Cocoa bean covers your daily need for copper, 379% more than tofu.
  • Cocoa bean has 99 times more fiber than tofu. While cocoa bean has 29.8g of fiber, tofu has only 0.3g.
  • Tofu has less saturated fat.

These are the specific foods used in this comparison Cocoa, dry powder, unsweetened, processed with alkali and Tofu, raw, regular, 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
2
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 MagnesiumMagnesium +1486.7%
Contains more PotassiumPotassium +1973.6%
Contains more IronIron +189.6%
Contains more CopperCopper +1768.9%
Contains more ZincZinc +696.3%
Contains more PhosphorusPhosphorus +650.5%
Contains more ManganeseManganese +517.7%
Contains more SeleniumSelenium +48.3%
Contains more CalciumCalcium +215.3%
Contains less SodiumSodium -63.2%

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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +35.8%
Contains more Vitamin B2Vitamin B2 +784.6%
Contains more Vitamin B3Vitamin B3 +1130.8%
Contains more Vitamin B5Vitamin B5 +273.5%
Contains more Vitamin B6Vitamin B6 +151.1%
Contains more FolateFolate +113.3%
Contains more Vitamin CVitamin C +∞%
Contains more CholineCholine +152.6%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.4µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Tofu DV% diff.
Copper 3.607mg 0.193mg 379%
Manganese 3.737mg 0.605mg 136%
Iron 15.52mg 5.36mg 127%
Fiber 29.8g 0.3g 118%
Magnesium 476mg 30mg 106%
Phosphorus 728mg 97mg 90%
Potassium 2509mg 121mg 70%
Zinc 6.37mg 0.8mg 51%
Saturated fat 7.76g 0.691g 32%
Vitamin B2 0.46mg 0.052mg 31%
Calcium 111mg 350mg 24%
Protein 18.1g 8.08g 20%
Caffeine 78mg 0mg 20%
Carbs 58.3g 1.87g 19%
Polyunsaturated fat 0.42g 2.699g 15%
Vitamin B3 2.4mg 0.195mg 14%
Fats 13.1g 4.78g 13%
Monounsaturated fat 4.39g 1.056g 8%
Selenium 13.2µg 8.9µg 8%
Calories 220kcal 76kcal 7%
Vitamin B6 0.118mg 0.047mg 5%
Folate 32µg 15µg 4%
Vitamin B5 0.254mg 0.068mg 4%
Choline 11.4mg 28.8mg 3%
Vitamin B1 0.11mg 0.081mg 2%
Vitamin E 0.1mg 0.01mg 1%
Sodium 19mg 7mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 28.5g 1.57g N/A
Sugar 1.76g 0.62g N/A
Vitamin K 2.4µg 2.4µg 0%
Tryptophan 0.271mg 0.12mg 0%
Threonine 0.716mg 0.402mg 0%
Isoleucine 0.701mg 0.435mg 0%
Leucine 1.097mg 0.713mg 0%
Lysine 0.907mg 0.452mg 0%
Methionine 0.187mg 0.108mg 0%
Phenylalanine 0.869mg 0.428mg 0%
Valine 1.086mg 0.446mg 0%
Histidine 0.312mg 0.221mg 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
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 ProteinProtein +124%
Contains more FatsFats +174.1%
Contains more CarbsCarbs +3017.6%
Contains more OtherOther +983.3%
Contains more WaterWater +3031.5%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +315.7%
Contains less Sat. FatSaturated fat -91.1%
Contains more Poly. FatPolyunsaturated fat +542.6%

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/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.