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Tofu vs. Chocolate ice cream — In-Depth Nutrition Comparison

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What are the differences between tofu and chocolate ice cream?

  • Tofu is higher in iron, calcium, manganese, and selenium, yet chocolate ice cream is higher in vitamin B12, vitamin B2, vitamin B5, and vitamin A.
  • Tofu's daily need coverage for iron is 55% more.
  • Tofu has 4 times more manganese than chocolate ice cream. While tofu has 0.605mg of manganese, chocolate ice cream has only 0.14mg.
  • The amount of saturated fat in tofu is lower.
  • The glycemic index of tofu is lower.

We used Tofu, raw, regular, prepared with calcium sulfate and Ice creams, chocolate types in this article.

Infographic

Tofu vs Chocolate ice cream 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
7
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 21% 33% 22% 35% 45% 16% 46% 9.9% 18% 14%
Contains more CalciumCalcium +221.1%
Contains more IronIron +476.3%
Contains more CopperCopper +43%
Contains more ZincZinc +37.9%
Contains less SodiumSodium -90.8%
Contains more ManganeseManganese +332.1%
Contains more SeleniumSelenium +256%
Contains more PotassiumPotassium +105.8%
Contains more PhosphorusPhosphorus +10.3%
~equal in Magnesium ~29mg

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 2.3% 39% 6% 3% 11% 45% 4.2% 33% 13% 36% 0.75% 12% 12%
Contains more Vitamin B1Vitamin B1 +92.9%
Contains more Vitamin KVitamin K +700%
Contains more CholineCholine +28%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin EVitamin E +2900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +273.1%
Contains more Vitamin B3Vitamin B3 +15.9%
Contains more Vitamin B5Vitamin B5 +714.7%
Contains more Vitamin B6Vitamin B6 +17%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Folate ~16µg

All nutrients comparison - raw data values

Nutrient Tofu Chocolate ice cream DV% diff.
Iron 5.36mg 0.93mg 55%
Saturated fat 0.691g 6.8g 28%
Calcium 350mg 109mg 24%
Manganese 0.605mg 0.14mg 20%
Polyunsaturated fat 2.699g 0.41g 15%
Vitamin A 118µg 13%
Selenium 8.9µg 2.5µg 12%
Vitamin B12 0µg 0.29µg 12%
Cholesterol 0mg 34mg 11%
Vitamin B2 0.052mg 0.194mg 11%
Fats 4.78g 11g 10%
Vitamin B5 0.068mg 0.554mg 10%
Carbs 1.87g 28.2g 9%
Protein 8.08g 3.8g 9%
Calories 76kcal 216kcal 7%
Copper 0.193mg 0.135mg 6%
Monounsaturated fat 1.056g 3.21g 5%
Fiber 0.3g 1.2g 4%
Potassium 121mg 249mg 4%
Sodium 7mg 76mg 3%
Vitamin B1 0.081mg 0.042mg 3%
Zinc 0.8mg 0.58mg 2%
Vitamin K 2.4µg 0.3µg 2%
Vitamin E 0.01mg 0.3mg 2%
Vitamin C 0.1mg 0.7mg 1%
Choline 28.8mg 22.5mg 1%
Phosphorus 97mg 107mg 1%
Caffeine 0mg 3mg 1%
Vitamin D 0IU 8IU 1%
Vitamin B6 0.047mg 0.055mg 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 1.57g 27g N/A
Magnesium 30mg 29mg 0%
Sugar 0.62g 25.36g N/A
Vitamin B3 0.195mg 0.226mg 0%
Folate 15µg 16µg 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%

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
4% 11% 28% 56%
Protein: 3.8 g
Fats: 11 g
Carbs: 28.2 g
Water: 55.7 g
Other: 1.3 g
Contains more ProteinProtein +112.6%
Contains more WaterWater +51.8%
Contains more FatsFats +130.1%
Contains more CarbsCarbs +1408%
Contains more OtherOther +80.6%

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
65% 31% 4%
Saturated fat: Sat. Fat 6.8 g
Monounsaturated fat: Mono. Fat 3.21 g
Polyunsaturated fat: Poly. Fat 0.41 g
Contains less Sat. FatSaturated fat -89.8%
Contains more Poly. FatPolyunsaturated fat +558.3%
Contains more Mono. FatMonounsaturated fat +204%

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 ice cream - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168809/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.