Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Coconut milk
  5. Compare
  6. Coconut milk vs. Tofu

Coconut milk vs. Tofu — In-Depth Nutrition Comparison

Compare

Summary of differences between coconut milk and tofu

  • Coconut milk has less calcium, selenium, phosphorus, iron, copper, manganese, vitamin B1, zinc, and vitamin B2 than tofu.
  • Coconut milk covers your daily need for saturated fat, 99% more than tofu.
  • Tofu has less saturated fat.
  • The glycemic index of coconut milk is higher.

These are the specific foods used in this comparison Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Coconut 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Tofu
Tofu
8
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 +56.8%
Contains more CalciumCalcium +4168.8%
Contains more IronIron +62.2%
Contains more CopperCopper +42.1%
Contains more ZincZinc +134.3%
Contains more PhosphorusPhosphorus +90%
Contains more ManganeseManganese +28.9%
Contains more SeleniumSelenium +180.6%
~equal in Potassium ~237mg
~equal in Sodium ~14mg

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
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 +1300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +99.5%
Contains more Vitamin B5Vitamin B5 +37.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +507.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +178.8%
Contains more FolateFolate +81.3%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Tofu DV% diff.
Saturated fat 21.14g 1.261g 90%
Calcium 16mg 683mg 67%
Polyunsaturated fat 0.261g 4.921g 31%
Protein 2.29g 17.27g 30%
Fats 23.84g 8.72g 23%
Selenium 6.2µg 17.4µg 20%
Iron 1.64mg 2.66mg 13%
Phosphorus 100mg 190mg 13%
Manganese 0.916mg 1.181mg 12%
Copper 0.266mg 0.378mg 12%
Vitamin B1 0.026mg 0.158mg 11%
Vitamin B2 0mg 0.102mg 8%
Zinc 0.67mg 1.57mg 8%
Vitamin B6 0.033mg 0.092mg 5%
Magnesium 37mg 58mg 5%
Calories 230kcal 144kcal 4%
Folate 16µg 29µg 3%
Vitamin C 2.8mg 0.2mg 3%
Monounsaturated fat 1.014g 1.925g 2%
Vitamin B3 0.76mg 0.381mg 2%
Choline 8.5mg 2%
Vitamin E 0.15mg 1%
Potassium 263mg 237mg 1%
Vitamin B5 0.183mg 0.133mg 1%
Carbs 5.54g 2.78g 1%
Net carbs 3.34g 0.48g N/A
Sugar 3.34g N/A
Fiber 2.2g 2.3g 0%
Sodium 15mg 14mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.027mg 0.235mg 0%
Threonine 0.083mg 0.785mg 0%
Isoleucine 0.09mg 0.849mg 0%
Leucine 0.17mg 1.392mg 0%
Lysine 0.101mg 0.883mg 0%
Methionine 0.043mg 0.211mg 0%
Phenylalanine 0.116mg 0.835mg 0%
Valine 0.139mg 0.87mg 0%
Histidine 0.053mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 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 FatsFats +173.4%
Contains more CarbsCarbs +99.3%
Contains more ProteinProtein +654.1%
Contains more OtherOther +97.2%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 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 -94%
Contains more Mono. FatMonounsaturated fat +89.8%
Contains more Poly. FatPolyunsaturated fat +1785.4%

People also compare

Coconut milk
Coconut milk vs Coconut
Coconut
Coconut milk
Coconut milk vs Milk
Milk
Coconut milk
Coconut milk vs Sugar
Sugar
Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh

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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.