Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Tofu
  5. Compare
  6. Tofu vs. Chocolate cake

Tofu vs. Chocolate cake — In-Depth Nutrition Comparison

Compare

How are tofu and chocolate cake different?

  • Tofu is richer in iron, calcium, and manganese, while chocolate cake is higher in choline, vitamin B2, vitamin B12, and vitamin B3.
  • Tofu covers your daily need for iron, 47% more than chocolate cake.
  • Tofu contains 6 times more calcium than chocolate cake. Tofu contains 350mg of calcium, while chocolate cake contains 60mg.
  • Tofu is lower in saturated fat.
  • Chocolate cake has a higher glycemic index (41) than tofu (15).

Tofu, raw, regular, prepared with calcium sulfate and Cake, chocolate, prepared from recipe without frosting types were used in this article.

Infographic

Tofu vs Chocolate cake 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
5
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 23% 18% 12% 60% 69% 19% 45% 41% 37% 65%
Contains more CalciumCalcium +483.3%
Contains more IronIron +232.9%
Contains more ZincZinc +15.9%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +116.1%
Contains more PotassiumPotassium +15.7%
Contains more SeleniumSelenium +33.7%
~equal in Magnesium ~32mg
~equal in Copper ~0.207mg
~equal in Phosphorus ~106mg

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
3
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 0.67% 0% 0% 0% 35% 49% 21% 18% 9.5% 20% 0% 20% 70%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +14.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B1Vitamin B1 +74.1%
Contains more Vitamin B2Vitamin B2 +309.6%
Contains more Vitamin B3Vitamin B3 +483.1%
Contains more Vitamin B5Vitamin B5 +347.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +80%
Contains more CholineCholine +345.8%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Tofu Chocolate cake DV% diff.
Iron 5.36mg 1.61mg 47%
Calcium 350mg 60mg 29%
Saturated fat 0.691g 5.43g 22%
Cholesterol 0mg 58mg 19%
Choline 28.8mg 128.4mg 18%
Carbs 1.87g 53.4g 17%
Fats 4.78g 15.1g 16%
Calories 76kcal 371kcal 15%
Manganese 0.605mg 0.28mg 14%
Sodium 7mg 315mg 13%
Monounsaturated fat 1.056g 6.039g 12%
Vitamin B2 0.052mg 0.213mg 12%
Vitamin B12 0µg 0.16µg 7%
Vitamin B3 0.195mg 1.137mg 6%
Protein 8.08g 5.3g 6%
Fiber 0.3g 1.6g 5%
Selenium 8.9µg 11.9µg 5%
Vitamin B5 0.068mg 0.304mg 5%
Vitamin B1 0.081mg 0.141mg 5%
Folate 15µg 27µg 3%
Vitamin K 2.4µg 2%
Copper 0.193mg 0.207mg 2%
Potassium 121mg 140mg 1%
Phosphorus 97mg 106mg 1%
Zinc 0.8mg 0.69mg 1%
Vitamin C 0.1mg 0.2mg 0%
Net carbs 1.57g 51.8g N/A
Magnesium 30mg 32mg 0%
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Vitamin B6 0.047mg 0.041mg 0%
Polyunsaturated fat 2.699g 2.761g 0%
Tryptophan 0.12mg 0.068mg 0%
Threonine 0.402mg 0.202mg 0%
Isoleucine 0.435mg 0.24mg 0%
Leucine 0.713mg 0.407mg 0%
Lysine 0.452mg 0.268mg 0%
Methionine 0.108mg 0.116mg 0%
Phenylalanine 0.428mg 0.265mg 0%
Valine 0.446mg 0.283mg 0%
Histidine 0.221mg 0.12mg 0%
Omega-3 - DHA 0g 0.005g 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% 15% 53% 24% 2%
Protein: 5.3 g
Fats: 15.1 g
Carbs: 53.4 g
Water: 24.4 g
Other: 1.8 g
Contains more ProteinProtein +52.5%
Contains more WaterWater +246.5%
Contains more FatsFats +215.9%
Contains more CarbsCarbs +2755.6%
Contains more OtherOther +150%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
38% 42% 19%
Saturated fat: Sat. Fat 5.43 g
Monounsaturated fat: Mono. Fat 6.039 g
Polyunsaturated fat: Poly. Fat 2.761 g
Contains less Sat. FatSaturated fat -87.3%
Contains more Mono. FatMonounsaturated fat +471.9%
~equal in Polyunsaturated fat ~2.761g

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 cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172697/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.