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  6. Cocoa solids vs. Tofu

Cocoa solids vs. Tofu — In-Depth Nutrition Comparison

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Important differences between cocoa solids and tofu

  • Cocoa solids have more copper, fiber, manganese, magnesium, iron, phosphorus, zinc, and potassium; however, tofu has more calcium.
  • Cocoa solids' daily need coverage for copper is 399% more.
  • Cocoa solids have 123 times more fiber than tofu. Cocoa solids have 37g of fiber, while tofu has 0.3g.
  • Tofu is lower in saturated fat.

The food varieties used in the comparison are Cocoa, dry powder, unsweetened and Tofu, raw, regular, 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
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 +1563.3%
Contains more PotassiumPotassium +1159.5%
Contains more IronIron +158.6%
Contains more CopperCopper +1862.7%
Contains more ZincZinc +751.3%
Contains more PhosphorusPhosphorus +656.7%
Contains more ManganeseManganese +534.2%
Contains more SeleniumSelenium +60.7%
Contains more CalciumCalcium +173.4%
Contains less SodiumSodium -66.7%

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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B2Vitamin B2 +363.5%
Contains more Vitamin B3Vitamin B3 +1020.5%
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 +140%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.081mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.4µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Tofu DV% diff.
Copper 3.788mg 0.193mg 399%
Fiber 37g 0.3g 147%
Manganese 3.837mg 0.605mg 141%
Magnesium 499mg 30mg 112%
Iron 13.86mg 5.36mg 106%
Phosphorus 734mg 97mg 91%
Caffeine 230mg 0mg 58%
Zinc 6.81mg 0.8mg 55%
Potassium 1524mg 121mg 41%
Saturated fat 8.07g 0.691g 34%
Protein 19.6g 8.08g 23%
Calcium 128mg 350mg 22%
Carbs 57.9g 1.87g 19%
Polyunsaturated fat 0.44g 2.699g 15%
Vitamin B2 0.241mg 0.052mg 15%
Fats 13.7g 4.78g 14%
Vitamin B3 2.185mg 0.195mg 12%
Selenium 14.3µg 8.9µg 10%
Monounsaturated fat 4.57g 1.056g 9%
Calories 228kcal 76kcal 8%
Vitamin B6 0.118mg 0.047mg 5%
Folate 32µg 15µg 4%
Vitamin B5 0.254mg 0.068mg 4%
Choline 12mg 28.8mg 3%
Vitamin E 0.1mg 0.01mg 1%
Sodium 21mg 7mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 20.9g 1.57g N/A
Sugar 1.75g 0.62g N/A
Vitamin B1 0.078mg 0.081mg 0%
Vitamin K 2.5µg 2.4µg 0%
Tryptophan 0.293mg 0.12mg 0%
Threonine 0.776mg 0.402mg 0%
Isoleucine 0.76mg 0.435mg 0%
Leucine 1.189mg 0.713mg 0%
Lysine 0.983mg 0.452mg 0%
Methionine 0.202mg 0.108mg 0%
Phenylalanine 0.941mg 0.428mg 0%
Valine 1.177mg 0.446mg 0%
Histidine 0.339mg 0.221mg 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
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 +142.6%
Contains more FatsFats +186.6%
Contains more CarbsCarbs +2996.3%
Contains more OtherOther +705.6%
Contains more WaterWater +2718.3%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +332.8%
Contains less Sat. FatSaturated fat -91.4%
Contains more Poly. FatPolyunsaturated fat +513.4%

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/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.