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Honey vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between honey and tofu

  • Honey has less iron, calcium, manganese, copper, selenium, phosphorus, vitamin B1, magnesium, and zinc than tofu.
  • Tofu covers your daily need for iron, 62% more than honey.
  • The glycemic index of honey is higher.

These are the specific foods used in this comparison Honey and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Honey 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.
Honey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 1.8% 4.6% 16% 12% 6% 1.7% 0.52% 10% 4.4%
Tofu
9
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 less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +1400%
Contains more CalciumCalcium +5733.3%
Contains more PotassiumPotassium +132.7%
Contains more IronIron +1176.2%
Contains more CopperCopper +436.1%
Contains more ZincZinc +263.6%
Contains more PhosphorusPhosphorus +2325%
Contains more ManganeseManganese +656.3%
Contains more SeleniumSelenium +1012.5%

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.
Honey
1
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 1.7% 0% 0% 0% 0% 8.8% 2.3% 4.1% 5.5% 0% 0% 1.5% 1.2%
Tofu
8
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 +400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +36.8%
Contains more Vitamin B3Vitamin B3 +61.2%
Contains more Vitamin B6Vitamin B6 +95.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +650%
Contains more CholineCholine +1209.1%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.068mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Honey
1
82% 17%
Protein: 0.3 g
Fats: 0 g
Carbs: 82.4 g
Water: 17.1 g
Other: 0.2 g
Tofu
4
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 +4306.4%
Contains more ProteinProtein +2593.3%
Contains more FatsFats +∞%
Contains more WaterWater +394.4%
Contains more OtherOther +260%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Honey Tofu
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Honey Tofu DV% diff.
Iron 0.42mg 5.36mg 62%
Fructose 40.94g 51%
Calcium 6mg 350mg 34%
Carbs 82.4g 1.87g 27%
Manganese 0.08mg 0.605mg 23%
Polyunsaturated fat 0g 2.699g 18%
Copper 0.036mg 0.193mg 17%
Protein 0.3g 8.08g 16%
Selenium 0.8µg 8.9µg 15%
Phosphorus 4mg 97mg 13%
Calories 304kcal 76kcal 11%
Magnesium 2mg 30mg 7%
Fats 0g 4.78g 7%
Vitamin B1 0mg 0.081mg 7%
Zinc 0.22mg 0.8mg 5%
Choline 2.2mg 28.8mg 5%
Folate 2µg 15µg 3%
Monounsaturated fat 0g 1.056g 3%
Saturated fat 0g 0.691g 3%
Vitamin B6 0.024mg 0.047mg 2%
Potassium 52mg 121mg 2%
Vitamin K 0µg 2.4µg 2%
Vitamin B2 0.038mg 0.052mg 1%
Vitamin C 0.5mg 0.1mg 0%
Net carbs 82.2g 1.57g N/A
Sugar 82.12g 0.62g N/A
Fiber 0.2g 0.3g 0%
Sodium 4mg 7mg 0%
Vitamin E 0mg 0.01mg 0%
Vitamin B3 0.121mg 0.195mg 0%
Vitamin B5 0.068mg 0.068mg 0%
Tryptophan 0.004mg 0.12mg 0%
Threonine 0.004mg 0.402mg 0%
Isoleucine 0.008mg 0.435mg 0%
Leucine 0.01mg 0.713mg 0%
Lysine 0.008mg 0.452mg 0%
Methionine 0.001mg 0.108mg 0%
Phenylalanine 0.011mg 0.428mg 0%
Valine 0.009mg 0.446mg 0%
Histidine 0.001mg 0.221mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Honey Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
2%
Honey
6%
Tofu
Minerals Daily Need Coverage Score
6%
Honey
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 81.5g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 46)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food contains less Sodium?
Honey
Honey contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Honey
Honey is lower in Saturated fat (difference - 0.691g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Honey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169640/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.