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Malt vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between malt and tofu

  • Malt is higher in vitamin B12, vitamin B2, and vitamin B5, yet tofu is higher in iron, calcium, manganese, copper, and selenium.
  • Tofu covers your daily iron needs 64% more than malt.
  • The amount of saturated fat in tofu is lower.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Beverages, Malted drink mix, chocolate, powder, prepared with whole milk and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Malt 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.
Malt
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 29% 15% 7.9% 12% 11% 39% 7.8% 10% 29%
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 +42.1%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +257.1%
Contains more IronIron +2452.4%
Contains more CopperCopper +421.6%
Contains more ZincZinc +95.1%
Contains less SodiumSodium -88.3%
Contains more ManganeseManganese +656.3%
Contains more SeleniumSelenium +64.8%
~equal in Phosphorus ~97mg

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.
Malt
6
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% 8.7% 1.2% 0% 14% 42% 4.9% 21% 11% 53% 0.75% 6.8% 0%
Tofu
4
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 B2Vitamin B2 +253.8%
Contains more Vitamin B3Vitamin B3 +32.8%
Contains more Vitamin B5Vitamin B5 +420.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +66.7%
~equal in Vitamin C ~0.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.047mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Malt
2
3% 3% 11% 81%
Protein: 3.37 g
Fats: 3.29 g
Carbs: 11.2 g
Water: 81.34 g
Other: 0.8 g
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 +498.9%
Contains more ProteinProtein +139.8%
Contains more FatsFats +45.3%
~equal in Water ~84.55g
~equal in Other ~0.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Malt
0
65% 28% 7%
Saturated fat: Sat. Fat 1.883 g
Monounsaturated fat: Mono. Fat 0.827 g
Polyunsaturated fat: Poly. Fat 0.208 g
Tofu
3
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 -63.3%
Contains more Mono. FatMonounsaturated fat +27.7%
Contains more Poly. FatPolyunsaturated fat +1197.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Malt Tofu DV% diff.
Iron 0.21mg 5.36mg 64%
Calcium 98mg 350mg 25%
Manganese 0.08mg 0.605mg 23%
Vitamin B12 0.42µg 0µg 18%
Polyunsaturated fat 0.208g 2.699g 17%
Copper 0.037mg 0.193mg 17%
Vitamin B2 0.184mg 0.052mg 10%
Protein 3.37g 8.08g 9%
Selenium 5.4µg 8.9µg 6%
Vitamin B5 0.354mg 0.068mg 6%
Choline 28.8mg 5%
Saturated fat 1.883g 0.691g 5%
Magnesium 15mg 30mg 4%
Zinc 0.41mg 0.8mg 4%
Vitamin A 26µg 3%
Cholesterol 10mg 0mg 3%
Carbs 11.2g 1.87g 3%
Potassium 172mg 121mg 2%
Folate 9µg 15µg 2%
Sodium 60mg 7mg 2%
Vitamin K 0.3µg 2.4µg 2%
Fats 3.29g 4.78g 2%
Vitamin B1 0.054mg 0.081mg 2%
Monounsaturated fat 0.827g 1.056g 1%
Caffeine 3mg 0mg 1%
Phosphorus 91mg 97mg 1%
Fiber 0.5g 0.3g 1%
Calories 85kcal 76kcal 0%
Vitamin C 0.1mg 0.1mg 0%
Net carbs 10.7g 1.57g N/A
Sugar 6.68g 0.62g N/A
Vitamin E 0.06mg 0.01mg 0%
Vitamin B3 0.259mg 0.195mg 0%
Vitamin B6 0.046mg 0.047mg 0%
Tryptophan 0.074mg 0.12mg 0%
Threonine 0.143mg 0.402mg 0%
Isoleucine 0.165mg 0.435mg 0%
Leucine 0.268mg 0.713mg 0%
Lysine 0.142mg 0.452mg 0%
Methionine 0.074mg 0.108mg 0%
Phenylalanine 0.15mg 0.428mg 0%
Valine 0.193mg 0.446mg 0%
Histidine 0.077mg 0.221mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Malt 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
13%
Malt
6%
Tofu
Minerals Daily Need Coverage Score
17%
Malt
59%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 10mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 6.06g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 53mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 1.192g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 44)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Malt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174867/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.