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Soft serve vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between soft serve and tofu

  • Soft serve has more vitamin B12, vitamin A, and vitamin B2; however, tofu is higher in iron, manganese, calcium, copper, and selenium.
  • Tofu covers your daily need for iron, 64% more than soft serve.
  • The glycemic index of soft serve is higher.

These are the specific foods used in this comparison Ice cream, soft serve, chocolate and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Soft serve 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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
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 +46.3%
Contains more PhosphorusPhosphorus +19.6%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +167.2%
Contains more IronIron +2452.4%
Contains more CopperCopper +543.3%
Contains more ZincZinc +53.8%
Contains less SodiumSodium -88.5%
Contains more ManganeseManganese +12000%
Contains more SeleniumSelenium +196.7%

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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Tofu
5
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 +700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +6000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B5Vitamin B5 +644.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +65.3%
Contains more Vitamin B3Vitamin B3 +105.3%
Contains more Vitamin KVitamin K +166.7%
Contains more FolateFolate +66.7%
Contains more CholineCholine +10.8%
~equal in Vitamin B6 ~0.047mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Tofu
2
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 FatsFats +172%
Contains more CarbsCarbs +1087.2%
Contains more OtherOther +25%
Contains more ProteinProtein +97.1%
Contains more WaterWater +41.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Tofu
2
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 more Mono. FatMonounsaturated fat +230.5%
Contains less Sat. FatSaturated fat -90.7%
Contains more Poly. FatPolyunsaturated fat +486.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soft serve Tofu DV% diff.
Iron 0.21mg 5.36mg 64%
Saturated fat 7.46g 0.691g 31%
Cholesterol 91mg 0mg 30%
Manganese 0.005mg 0.605mg 26%
Calcium 131mg 350mg 22%
Vitamin B12 0.5µg 0µg 21%
Copper 0.03mg 0.193mg 18%
Vitamin A 162µg 18%
Polyunsaturated fat 0.46g 2.699g 15%
Fats 13g 4.78g 13%
Selenium 3µg 8.9µg 11%
Vitamin B2 0.182mg 0.052mg 10%
Vitamin B5 0.506mg 0.068mg 9%
Protein 4.1g 8.08g 8%
Calories 222kcal 76kcal 7%
Carbs 22.2g 1.87g 7%
Monounsaturated fat 3.49g 1.056g 6%
Magnesium 12mg 30mg 4%
Vitamin E 0.61mg 0.01mg 4%
Vitamin D 0.7µg 0µg 4%
Vitamin D 29IU 0IU 4%
Zinc 0.52mg 0.8mg 3%
Phosphorus 116mg 97mg 3%
Vitamin B1 0.049mg 0.081mg 3%
Folate 9µg 15µg 2%
Potassium 177mg 121mg 2%
Fiber 0.7g 0.3g 2%
Sodium 61mg 7mg 2%
Vitamin B3 0.095mg 0.195mg 1%
Vitamin C 0.8mg 0.1mg 1%
Caffeine 2mg 0mg 1%
Choline 26mg 28.8mg 1%
Vitamin K 0.9µg 2.4µg 1%
Net carbs 21.5g 1.57g N/A
Sugar 21.16g 0.62g N/A
Vitamin B6 0.048mg 0.047mg 0%
Tryptophan 0.048mg 0.12mg 0%
Threonine 0.169mg 0.402mg 0%
Isoleucine 0.215mg 0.435mg 0%
Leucine 0.353mg 0.713mg 0%
Lysine 0.296mg 0.452mg 0%
Methionine 0.091mg 0.108mg 0%
Phenylalanine 0.176mg 0.428mg 0%
Valine 0.241mg 0.446mg 0%
Histidine 0.099mg 0.221mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soft serve 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
20%
Soft serve
6%
Tofu
Minerals Daily Need Coverage Score
17%
Soft serve
59%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 91mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 20.54g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 54mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 6.769g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.