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  6. Custard vs. Tofu

Custard vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between custard and tofu?

  • Custard is higher in vitamin B12, vitamin B2, vitamin B5, and vitamin D, yet tofu is higher in iron, manganese, calcium, and copper.
  • Tofu's daily need coverage for iron is 63% more.
  • The amount of cholesterol in tofu is lower.
  • The glycemic index of tofu is lower.

We used Egg custards, dry mix, prepared with whole milk and Tofu, raw, regular, prepared with calcium sulfate types in this article.

Infographic

Custard 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 11% 42% 18% 13% 10% 14% 56% 11% 0.91% 33%
Tofu
Tofu
8
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 PotassiumPotassium +71.1%
Contains more PhosphorusPhosphorus +34%
Contains more MagnesiumMagnesium +87.5%
Contains more CalciumCalcium +151.8%
Contains more IronIron +1476.5%
Contains more CopperCopper +543.3%
Contains more ZincZinc +56.9%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +8542.9%
Contains more SeleniumSelenium +48.3%

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.
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% 17% 1.2% 18% 15% 51% 2.5% 42% 15% 65% 0.5% 6.8% 6.4%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +323.1%
Contains more Vitamin B5Vitamin B5 +927.9%
Contains more Vitamin B6Vitamin B6 +36.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +32.8%
Contains more Vitamin B3Vitamin B3 +47.7%
Contains more Vitamin KVitamin K +1100%
Contains more FolateFolate +66.7%
Contains more CholineCholine +144.1%
~equal in Vitamin C ~0.1mg

All nutrients comparison - raw data values

Nutrient Custard Tofu DV% diff.
Iron 0.34mg 5.36mg 63%
Manganese 0.007mg 0.605mg 26%
Vitamin B12 0.52µg 0µg 22%
Calcium 139mg 350mg 21%
Copper 0.03mg 0.193mg 18%
Cholesterol 51mg 0mg 17%
Polyunsaturated fat 0.312g 2.699g 16%
Vitamin B5 0.699mg 0.068mg 13%
Vitamin B2 0.22mg 0.052mg 13%
Protein 3.99g 8.08g 8%
Saturated fat 2.032g 0.691g 6%
Vitamin D 47IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Vitamin A 52µg 6%
Phosphorus 130mg 97mg 5%
Selenium 6µg 8.9µg 5%
Carbs 17.6g 1.87g 5%
Zinc 0.51mg 0.8mg 3%
Sodium 84mg 7mg 3%
Potassium 207mg 121mg 3%
Magnesium 16mg 30mg 3%
Choline 11.8mg 28.8mg 3%
Vitamin K 0.2µg 2.4µg 2%
Folate 9µg 15µg 2%
Calories 122kcal 76kcal 2%
Vitamin B1 0.061mg 0.081mg 2%
Vitamin B6 0.064mg 0.047mg 1%
Fiber 0g 0.3g 1%
Fats 4g 4.78g 1%
Vitamin C 0.1mg 0.1mg 0%
Net carbs 17.6g 1.57g N/A
Sugar 4.82g 0.62g N/A
Vitamin E 0.06mg 0.01mg 0%
Vitamin B3 0.132mg 0.195mg 0%
Monounsaturated fat 1.127g 1.056g 0%
Tryptophan 0.082mg 0.12mg 0%
Threonine 0.192mg 0.402mg 0%
Isoleucine 0.207mg 0.435mg 0%
Leucine 0.337mg 0.713mg 0%
Lysine 0.214mg 0.452mg 0%
Methionine 0.091mg 0.108mg 0%
Phenylalanine 0.173mg 0.428mg 0%
Valine 0.233mg 0.446mg 0%
Histidine 0.092mg 0.221mg 0%
Omega-3 - DHA 0.003g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 4% 18% 73%
Protein: 3.99 g
Fats: 4 g
Carbs: 17.6 g
Water: 73.45 g
Other: 0.96 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 CarbsCarbs +841.2%
Contains more OtherOther +33.3%
Contains more ProteinProtein +102.5%
Contains more FatsFats +19.5%
Contains more WaterWater +15.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 32% 9%
Saturated fat: Sat. Fat 2.032 g
Monounsaturated fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 0.312 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 less Sat. FatSaturated fat -66%
Contains more Poly. FatPolyunsaturated fat +765.1%
~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. Custard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168773/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.