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Tofu vs. Chocolate — In-Depth Nutrition Comparison

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How are tofu and chocolate different?

  • Tofu is higher in calcium; however, chocolate is richer in copper, manganese, iron, magnesium, fiber, phosphorus, potassium, and zinc.
  • Daily need coverage for copper for chocolate is 93% higher.
  • Tofu contains 6 times more calcium than chocolate. While tofu contains 350mg of calcium, chocolate contains only 56mg.
  • Tofu has less saturated fat.

Tofu, raw, regular, prepared with calcium sulfate and Chocolate, dark, 45- 59% cacao solids are the varieties used in this article.

Infographic

Tofu vs Chocolate 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.
Tofu
Tofu
3
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Contains more CalciumCalcium +525%
Contains less SodiumSodium -70.8%
Contains more SeleniumSelenium +196.7%
Contains more MagnesiumMagnesium +386.7%
Contains more PotassiumPotassium +362%
Contains more IronIron +49.6%
Contains more CopperCopper +432.6%
Contains more ZincZinc +151.3%
Contains more PhosphorusPhosphorus +112.4%
Contains more ManganeseManganese +134.5%

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.
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%
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% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +224%
Contains more Vitamin B6Vitamin B6 +11.9%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +5300%
Contains more Vitamin B3Vitamin B3 +271.8%
Contains more Vitamin B5Vitamin B5 +336.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +237.5%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.05mg

All nutrients comparison - raw data values

Nutrient Tofu Chocolate DV% diff.
Copper 0.193mg 1.028mg 93%
Saturated fat 0.691g 18.519g 81%
Fats 4.78g 31.28g 41%
Manganese 0.605mg 1.419mg 35%
Iron 5.36mg 8.02mg 33%
Calcium 350mg 56mg 29%
Magnesium 30mg 146mg 28%
Fiber 0.3g 7g 27%
Calories 76kcal 546kcal 24%
Monounsaturated fat 1.056g 9.54g 21%
Carbs 1.87g 61.17g 20%
Phosphorus 97mg 206mg 16%
Potassium 121mg 559mg 13%
Polyunsaturated fat 2.699g 1.092g 11%
Zinc 0.8mg 2.01mg 11%
Caffeine 0mg 43mg 11%
Selenium 8.9µg 3µg 11%
Vitamin B12 0µg 0.23µg 10%
Protein 8.08g 4.88g 6%
Choline 28.8mg 5%
Vitamin K 2.4µg 8.1µg 5%
Vitamin B5 0.068mg 0.297mg 5%
Vitamin B1 0.081mg 0.025mg 5%
Vitamin E 0.01mg 0.54mg 4%
Folate 15µg 4%
Cholesterol 0mg 8mg 3%
Vitamin B3 0.195mg 0.725mg 3%
Sodium 7mg 24mg 1%
Vitamin C 0.1mg 0%
Net carbs 1.57g 54.17g N/A
Sugar 0.62g 47.9g N/A
Vitamin A 2µg 0%
Vitamin B2 0.052mg 0.05mg 0%
Vitamin B6 0.047mg 0.042mg 0%
Trans fat 0g 0.112g N/A
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%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more ProteinProtein +65.6%
Contains more WaterWater +8616.5%
Contains more FatsFats +554.4%
Contains more CarbsCarbs +3171.1%
Contains more OtherOther +136.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
Contains less Sat. FatSaturated fat -96.3%
Contains more Poly. FatPolyunsaturated fat +147.2%
Contains more Mono. FatMonounsaturated fat +803.4%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.