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  6. Cocoa solids vs. Tofu

Cocoa solids vs. Tofu — In-Depth Nutrition Comparison

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Differences between cocoa solids and tofu

  • Cocoa solids have more copper, iron, fiber, manganese, magnesium, phosphorus, zinc, and potassium, while tofu has more calcium.
  • Cocoa solids' daily need coverage for copper is 379% higher.
  • Tofu contains 16 times less fiber than cocoa solids. Cocoa solids contain 37g of fiber, while tofu contains 2.3g.
  • The amount of saturated fat in tofu is lower.

The food types used in this comparison are Cocoa, dry powder, unsweetened and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Cocoa solids 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
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 +760.3%
Contains more PotassiumPotassium +543%
Contains more IronIron +421.1%
Contains more CopperCopper +902.1%
Contains more ZincZinc +333.8%
Contains more PhosphorusPhosphorus +286.3%
Contains more ManganeseManganese +224.9%
Contains more CalciumCalcium +433.6%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +21.7%

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% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
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 +136.3%
Contains more Vitamin B3Vitamin B3 +473.5%
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 +102.6%
~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 solids Tofu DV% diff.
Copper 3.788mg 0.378mg 379%
Iron 13.86mg 2.66mg 140%
Fiber 37g 2.3g 139%
Manganese 3.837mg 1.181mg 115%
Magnesium 499mg 58mg 105%
Phosphorus 734mg 190mg 78%
Caffeine 230mg 58%
Calcium 128mg 683mg 56%
Zinc 6.81mg 1.57mg 48%
Potassium 1524mg 237mg 38%
Saturated fat 8.07g 1.261g 31%
Polyunsaturated fat 0.44g 4.921g 30%
Carbs 57.9g 2.78g 18%
Vitamin B3 2.185mg 0.381mg 11%
Vitamin B2 0.241mg 0.102mg 11%
Fats 13.7g 8.72g 8%
Vitamin B1 0.078mg 0.158mg 7%
Monounsaturated fat 4.57g 1.925g 7%
Selenium 14.3µg 17.4µg 6%
Protein 19.6g 17.27g 5%
Calories 228kcal 144kcal 4%
Vitamin B5 0.254mg 0.133mg 2%
Vitamin B6 0.118mg 0.092mg 2%
Vitamin K 2.5µg 2%
Choline 12mg 2%
Vitamin E 0.1mg 1%
Folate 32µg 29µg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 20.9g 0.48g N/A
Sugar 1.75g N/A
Sodium 21mg 14mg 0%
Tryptophan 0.293mg 0.235mg 0%
Threonine 0.776mg 0.785mg 0%
Isoleucine 0.76mg 0.849mg 0%
Leucine 1.189mg 1.392mg 0%
Lysine 0.983mg 0.883mg 0%
Methionine 0.202mg 0.211mg 0%
Phenylalanine 0.941mg 0.835mg 0%
Valine 1.177mg 0.87mg 0%
Histidine 0.339mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 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 ProteinProtein +13.5%
Contains more FatsFats +57.1%
Contains more CarbsCarbs +1982.7%
Contains more OtherOther +314.3%
Contains more WaterWater +2227.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 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 +137.4%
Contains less Sat. FatSaturated fat -84.4%
Contains more Poly. FatPolyunsaturated fat +1018.4%

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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 solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.