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  6. Coconut milk vs. Tofu

Coconut milk vs. Tofu — In-Depth Nutrition Comparison

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The main differences between coconut milk and tofu

  • Coconut milk is richer in manganese, copper, and fiber, yet tofu is richer in iron and calcium.
  • Daily need coverage for saturated fat for coconut milk is 102% higher.
  • Coconut milk contains 7 times more fiber than tofu. Coconut milk contains 2.2g of fiber, while tofu contains 0.3g.
  • Tofu contains less saturated fat.
  • Tofu has a lower glycemic index than coconut milk.

Food types used in this article are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Tofu, raw, regular, 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
5
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 +23.3%
Contains more PotassiumPotassium +117.4%
Contains more CopperCopper +37.8%
Contains more ManganeseManganese +51.4%
Contains more CalciumCalcium +2087.5%
Contains more IronIron +226.8%
Contains more ZincZinc +19.4%
Contains less SodiumSodium -53.3%
Contains more SeleniumSelenium +43.5%
~equal in Phosphorus ~97mg

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
5
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 CVitamin C +2700%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B3Vitamin B3 +289.7%
Contains more Vitamin B5Vitamin B5 +169.1%
Contains more Vitamin B1Vitamin B1 +211.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +42.4%
Contains more Vitamin KVitamin K +2300%
Contains more CholineCholine +238.8%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Coconut milk Tofu DV% diff.
Saturated fat 21.14g 0.691g 93%
Iron 1.64mg 5.36mg 47%
Calcium 16mg 350mg 33%
Fats 23.84g 4.78g 29%
Polyunsaturated fat 0.261g 2.699g 16%
Manganese 0.916mg 0.605mg 14%
Protein 2.29g 8.08g 12%
Calories 230kcal 76kcal 8%
Fiber 2.2g 0.3g 8%
Copper 0.266mg 0.193mg 8%
Selenium 6.2µg 8.9µg 5%
Vitamin B1 0.026mg 0.081mg 5%
Vitamin B2 0mg 0.052mg 4%
Potassium 263mg 121mg 4%
Vitamin B3 0.76mg 0.195mg 4%
Choline 8.5mg 28.8mg 4%
Vitamin C 2.8mg 0.1mg 3%
Magnesium 37mg 30mg 2%
Vitamin B5 0.183mg 0.068mg 2%
Vitamin K 0.1µg 2.4µg 2%
Vitamin E 0.15mg 0.01mg 1%
Carbs 5.54g 1.87g 1%
Vitamin B6 0.033mg 0.047mg 1%
Zinc 0.67mg 0.8mg 1%
Net carbs 3.34g 1.57g N/A
Sugar 3.34g 0.62g N/A
Phosphorus 100mg 97mg 0%
Sodium 15mg 7mg 0%
Folate 16µg 15µg 0%
Monounsaturated fat 1.014g 1.056g 0%
Tryptophan 0.027mg 0.12mg 0%
Threonine 0.083mg 0.402mg 0%
Isoleucine 0.09mg 0.435mg 0%
Leucine 0.17mg 0.713mg 0%
Lysine 0.101mg 0.452mg 0%
Methionine 0.043mg 0.108mg 0%
Phenylalanine 0.116mg 0.428mg 0%
Valine 0.139mg 0.446mg 0%
Histidine 0.053mg 0.221mg 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
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 FatsFats +398.7%
Contains more CarbsCarbs +196.3%
Contains more ProteinProtein +252.8%
Contains more WaterWater +25%
~equal in Other ~0.72g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -96.7%
Contains more Poly. FatPolyunsaturated fat +934.1%
~equal in Monounsaturated fat ~1.056g

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/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.