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  6. Malt vs. Tofu

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
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
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
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
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

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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Malt
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
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
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
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%

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.