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  6. Soft serve vs. Tofu

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
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
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

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%

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
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
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%

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.