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  6. Smoothie vs. Tofu

Smoothie vs. Tofu — In-Depth Nutrition Comparison

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The main differences between smoothie and tofu

  • Smoothie is richer in vitamin C, vitamin B12, and vitamin A, yet tofu is richer in iron and calcium.
  • Daily need coverage for iron for tofu is 65% higher.
  • Tofu contains less sugar.
  • Tofu has a lower glycemic index than smoothie.

Food types used in this article are Beverages, V8 SPLASH Smoothies, Strawberry Banana and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Smoothie 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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
Tofu
Tofu
10
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 CalciumCalcium +753.7%
Contains more PotassiumPotassium +404.2%
Contains more IronIron +3473.3%
Contains less SodiumSodium -75.9%

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.
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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Tofu
Tofu
7
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 +24400%
Contains more Vitamin B3Vitamin B3 +318.5%
Contains more Vitamin B6Vitamin B6 +74.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 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 +336.4%
Contains more ProteinProtein +562.3%
Contains more FatsFats +∞%
Contains more OtherOther +111.8%
~equal in Water ~84.55g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoothie Tofu DV% diff.
Iron 0.15mg 5.36mg 65%
Calcium 41mg 350mg 31%
Vitamin C 24.5mg 0.1mg 27%
Manganese 0.605mg 26%
Copper 0.193mg 21%
Polyunsaturated fat 2.699g 18%
Selenium 8.9µg 16%
Phosphorus 97mg 14%
Protein 1.22g 8.08g 14%
Vitamin B12 0.24µg 0µg 10%
Fats 0g 4.78g 7%
Magnesium 30mg 7%
Vitamin B1 0.081mg 7%
Zinc 0.8mg 7%
Choline 28.8mg 5%
Vitamin B3 0.816mg 0.195mg 4%
Folate 15µg 4%
Vitamin B2 0.052mg 4%
Vitamin B6 0.082mg 0.047mg 3%
Saturated fat 0g 0.691g 3%
Potassium 24mg 121mg 3%
Monounsaturated fat 1.056g 3%
Vitamin K 2.4µg 2%
Calories 37kcal 76kcal 2%
Carbs 8.16g 1.87g 2%
Vitamin B5 0.068mg 1%
Sodium 29mg 7mg 1%
Fiber 0g 0.3g 1%
Net carbs 8.16g 1.57g N/A
Sugar 7.35g 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoothie 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
11%
Smoothie
6%
Tofu
Minerals Daily Need Coverage Score
2%
Smoothie
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 6.73g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 29)
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 is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 0.691g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.