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  6. Coconut oil vs. Tofu

Coconut oil vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between coconut oil and tofu

  • Coconut oil has less calcium, manganese, copper, iron, selenium, phosphorus, zinc, magnesium, and vitamin B1 than tofu.
  • Coconut oil covers your daily need for saturated fat, 406% more than tofu.
  • Tofu has less saturated fat.
  • The glycemic index of tofu is higher.

These are the specific foods used in this comparison Oil, coconut and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Tofu
Tofu
9
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +68200%
Contains more PotassiumPotassium +∞%
Contains more IronIron +5220%
Contains more CopperCopper +∞%
Contains more ZincZinc +7750%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Tofu
Tofu
7
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 KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Tofu DV% diff.
Saturated fat 82.475g 1.261g 369%
Fats 99.06g 8.72g 139%
Calcium 1mg 683mg 68%
Manganese 0mg 1.181mg 51%
Copper 0mg 0.378mg 42%
Calories 892kcal 144kcal 37%
Protein 0g 17.27g 35%
Iron 0.05mg 2.66mg 33%
Selenium 0µg 17.4µg 32%
Phosphorus 0mg 190mg 27%
Polyunsaturated fat 1.702g 4.921g 21%
Magnesium 0mg 58mg 14%
Zinc 0.02mg 1.57mg 14%
Vitamin B1 0mg 0.158mg 13%
Monounsaturated fat 6.332g 1.925g 11%
Fiber 0g 2.3g 9%
Vitamin B2 0mg 0.102mg 8%
Potassium 0mg 237mg 7%
Folate 0µg 29µg 7%
Vitamin B6 0mg 0.092mg 7%
Vitamin B5 0mg 0.133mg 3%
Vitamin B3 0mg 0.381mg 2%
Vitamin E 0.11mg 1%
Vitamin K 0.6µg 1%
Sodium 0mg 14mg 1%
Carbs 0g 2.78g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 0.48g N/A
Trans fat 0.028g 0g N/A
Choline 0.3mg 0%
Tryptophan 0mg 0.235mg 0%
Threonine 0mg 0.785mg 0%
Isoleucine 0mg 0.849mg 0%
Leucine 0mg 1.392mg 0%
Lysine 0mg 0.883mg 0%
Methionine 0mg 0.211mg 0%
Phenylalanine 0mg 0.835mg 0%
Valine 0mg 0.87mg 0%
Histidine 0mg 0.431mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Tofu
Tofu
4
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 +1036%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +232666.7%
Contains more OtherOther +53.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 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 +228.9%
Contains less Sat. FatSaturated fat -98.5%
Contains more Poly. FatPolyunsaturated fat +189.1%

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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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.