Coconut vs. Tofu — In-Depth Nutrition Comparison
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Significant differences between coconut and tofu
- Coconut has more fiber, manganese, and copper; however, tofu is richer in calcium, selenium, phosphorus, vitamin B1, vitamin B2, and magnesium.
- Coconut covers your daily saturated fat needs 142% more than tofu.
- Tofu has 4 times less fiber than coconut. Coconut has 9g of fiber, while tofu has 2.3g.
- Tofu contains less saturated fat.
- Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of tofu is 15.
Specific food types used in this comparison are Nuts, coconut meat, raw and Tofu, raw, firm, prepared with calcium sulfate.
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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.
| Contains more PotassiumPotassium | +50.2% |
| Contains more CopperCopper | +15.1% |
| Contains more ManganeseManganese | +27% |
| Contains more MagnesiumMagnesium | +81.3% |
| Contains more CalciumCalcium | +4778.6% |
| Contains more ZincZinc | +42.7% |
| Contains more PhosphorusPhosphorus | +68.1% |
| Contains less SodiumSodium | -30% |
| Contains more SeleniumSelenium | +72.3% |
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.
| Contains more Vitamin CVitamin C | +1550% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +41.7% |
| Contains more Vitamin B5Vitamin B5 | +125.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +139.4% |
| Contains more Vitamin B2Vitamin B2 | +410% |
| Contains more Vitamin B6Vitamin B6 | +70.4% |
| Contains more FolateFolate | +11.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 1.261g | 129% |
| Calcium | 14mg | 683mg | 67% |
| Fats | 33.49g | 8.72g | 38% |
| Polyunsaturated fat | 0.366g | 4.921g | 30% |
| Protein | 3.33g | 17.27g | 28% |
| Fiber | 9g | 2.3g | 27% |
| Manganese | 1.5mg | 1.181mg | 14% |
| Selenium | 10.1µg | 17.4µg | 13% |
| Calories | 354kcal | 144kcal | 11% |
| Phosphorus | 113mg | 190mg | 11% |
| Vitamin B1 | 0.066mg | 0.158mg | 8% |
| Magnesium | 32mg | 58mg | 6% |
| Vitamin B2 | 0.02mg | 0.102mg | 6% |
| Copper | 0.435mg | 0.378mg | 6% |
| Potassium | 356mg | 237mg | 4% |
| Zinc | 1.1mg | 1.57mg | 4% |
| Carbs | 15.23g | 2.78g | 4% |
| Iron | 2.43mg | 2.66mg | 3% |
| Vitamin C | 3.3mg | 0.2mg | 3% |
| Vitamin B5 | 0.3mg | 0.133mg | 3% |
| Vitamin B6 | 0.054mg | 0.092mg | 3% |
| Vitamin E | 0.24mg | 2% | |
| Choline | 12.1mg | 2% | |
| Folate | 26µg | 29µg | 1% |
| Vitamin B3 | 0.54mg | 0.381mg | 1% |
| Monounsaturated fat | 1.425g | 1.925g | 1% |
| Net carbs | 6.23g | 0.48g | N/A |
| Sugar | 6.23g | N/A | |
| Sodium | 20mg | 14mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0.235mg | 0% |
| Threonine | 0.121mg | 0.785mg | 0% |
| Isoleucine | 0.131mg | 0.849mg | 0% |
| Leucine | 0.247mg | 1.392mg | 0% |
| Lysine | 0.147mg | 0.883mg | 0% |
| Methionine | 0.062mg | 0.211mg | 0% |
| Phenylalanine | 0.169mg | 0.835mg | 0% |
| Valine | 0.202mg | 0.87mg | 0% |
| Histidine | 0.077mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +284.1% |
| Contains more CarbsCarbs | +447.8% |
| Contains more ProteinProtein | +418.6% |
| Contains more WaterWater | +48.6% |
| Contains more OtherOther | +45.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.8% |
| Contains more Mono. FatMonounsaturated fat | +35.1% |
| Contains more Poly. FatPolyunsaturated fat | +1244.5% |
