Eggnog vs. Tofu — In-Depth Nutrition Comparison
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The main differences between eggnog and tofu
- Eggnog is richer in vitamin B12, vitamin B2, and vitamin D, yet tofu is richer in iron, manganese, calcium, copper, and selenium.
- Daily need coverage for iron for tofu is 65% higher.
- Tofu has a lower glycemic index than eggnog.
Food types used in this article are Eggnog and Tofu, raw, regular, 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 | +36.4% |
| Contains more PhosphorusPhosphorus | +12.4% |
| Contains more MagnesiumMagnesium | +57.9% |
| Contains more CalciumCalcium | +169.2% |
| Contains more IronIron | +2580% |
| Contains more CopperCopper | +1384.6% |
| Contains more ZincZinc | +73.9% |
| Contains less SodiumSodium | -87% |
| Contains more ManganeseManganese | +12000% |
| Contains more SeleniumSelenium | +111.9% |
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 | +1400% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2000% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +265.4% |
| Contains more Vitamin B5Vitamin B5 | +513.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +81.3% |
| Contains more Vitamin B1Vitamin B1 | +138.2% |
| Contains more Vitamin B3Vitamin B3 | +85.7% |
| Contains more Vitamin KVitamin K | +700% |
| Contains more FolateFolate | +1400% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.2mg | 5.36mg | 65% |
| Manganese | 0.005mg | 0.605mg | 26% |
| Calcium | 130mg | 350mg | 22% |
| Copper | 0.013mg | 0.193mg | 20% |
| Cholesterol | 59mg | 0mg | 20% |
| Vitamin B12 | 0.45µg | 0µg | 19% |
| Polyunsaturated fat | 0.198g | 2.699g | 17% |
| Vitamin B2 | 0.19mg | 0.052mg | 11% |
| Saturated fat | 2.591g | 0.691g | 9% |
| Selenium | 4.2µg | 8.9µg | 9% |
| Vitamin A | 59µg | 7% | |
| Vitamin B5 | 0.417mg | 0.068mg | 7% |
| Protein | 4.55g | 8.08g | 7% |
| Vitamin D | 49IU | 0IU | 6% |
| Vitamin D | 1.2µg | 0µg | 6% |
| Choline | 52.2mg | 28.8mg | 4% |
| Vitamin B1 | 0.034mg | 0.081mg | 4% |
| Folate | 1µg | 15µg | 4% |
| Magnesium | 19mg | 30mg | 3% |
| Zinc | 0.46mg | 0.8mg | 3% |
| Carbs | 8.05g | 1.87g | 2% |
| Phosphorus | 109mg | 97mg | 2% |
| Sodium | 54mg | 7mg | 2% |
| Vitamin K | 0.3µg | 2.4µg | 2% |
| Vitamin C | 1.5mg | 0.1mg | 2% |
| Monounsaturated fat | 1.302g | 1.056g | 1% |
| Calories | 88kcal | 76kcal | 1% |
| Vitamin B3 | 0.105mg | 0.195mg | 1% |
| Vitamin E | 0.21mg | 0.01mg | 1% |
| Fiber | 0g | 0.3g | 1% |
| Potassium | 165mg | 121mg | 1% |
| Fats | 4.19g | 4.78g | 1% |
| Net carbs | 8.05g | 1.57g | N/A |
| Sugar | 8.05g | 0.62g | N/A |
| Vitamin B6 | 0.05mg | 0.047mg | 0% |
| Tryptophan | 0.085mg | 0.12mg | 0% |
| Threonine | 0.201mg | 0.402mg | 0% |
| Isoleucine | 0.237mg | 0.435mg | 0% |
| Leucine | 0.383mg | 0.713mg | 0% |
| Lysine | 0.257mg | 0.452mg | 0% |
| Methionine | 0.12mg | 0.108mg | 0% |
| Phenylalanine | 0.225mg | 0.428mg | 0% |
| Valine | 0.289mg | 0.446mg | 0% |
| Histidine | 0.108mg | 0.221mg | 0% |
| Fructose | 0.04g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +330.5% |
| Contains more ProteinProtein | +77.6% |
| Contains more FatsFats | +14.1% |
~equal in
Water
~84.55g
~equal in
Other
~0.72g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +23.3% |
| Contains less Sat. FatSaturated fat | -73.3% |
| Contains more Poly. FatPolyunsaturated fat | +1263.1% |