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  6. Tofu vs. Chocolate milk

Tofu vs. Chocolate milk — In-Depth Nutrition Comparison

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How are tofu and chocolate milk different?

  • Tofu is higher in iron, calcium, manganese, copper, and selenium; however, chocolate milk is richer in vitamin B12, vitamin D, and vitamin B2.
  • Daily need coverage for iron for tofu is 64% higher.
  • Tofu contains 8 times more manganese than chocolate milk. While tofu contains 0.605mg of manganese, chocolate milk contains only 0.077mg.
  • Tofu has less saturated fat.
  • Tofu has a lower glycemic index (15) than chocolate milk (45).

Tofu, raw, regular, prepared with calcium sulfate and Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D are the varieties used in this article.

Infographic

Tofu vs Chocolate milk 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 34% 15% 9% 22% 11% 43% 7.8% 10% 10%
Contains more MagnesiumMagnesium +130.8%
Contains more CalciumCalcium +212.5%
Contains more IronIron +2133.3%
Contains more CopperCopper +196.9%
Contains more ZincZinc +95.1%
Contains less SodiumSodium -88.3%
Contains more ManganeseManganese +685.7%
Contains more SeleniumSelenium +368.4%
Contains more PotassiumPotassium +38%
~equal in Phosphorus ~101mg

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
6
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 3% 9% 1.4% 20% 9.3% 37% 2.3% 18% 9.2% 41% 0.75% 3.8% 9.3%
Contains more Vitamin B1Vitamin B1 +118.9%
Contains more Vitamin B3Vitamin B3 +56%
Contains more Vitamin B6Vitamin B6 +17.5%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +200%
Contains more CholineCholine +69.4%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +211.5%
Contains more Vitamin B5Vitamin B5 +333.8%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Tofu Chocolate milk DV% diff.
Iron 5.36mg 0.24mg 64%
Calcium 350mg 112mg 24%
Manganese 0.605mg 0.077mg 23%
Polyunsaturated fat 2.699g 0.124g 17%
Vitamin B12 0µg 0.33µg 14%
Copper 0.193mg 0.065mg 14%
Selenium 8.9µg 1.9µg 13%
Protein 8.08g 3.17g 10%
Vitamin B2 0.052mg 0.162mg 8%
Vitamin D 0µg 1.3µg 7%
Vitamin D 0IU 51IU 6%
Saturated fat 0.691g 2.104g 6%
Vitamin B5 0.068mg 0.295mg 5%
Vitamin B1 0.081mg 0.037mg 4%
Cholesterol 0mg 12mg 4%
Zinc 0.8mg 0.41mg 4%
Magnesium 30mg 13mg 4%
Vitamin A 27µg 3%
Carbs 1.87g 10.34g 3%
Folate 15µg 5µg 3%
Vitamin K 2.4µg 0.3µg 2%
Choline 28.8mg 17mg 2%
Fiber 0.3g 0.8g 2%
Fats 4.78g 3.39g 2%
Sodium 7mg 60mg 2%
Phosphorus 97mg 101mg 1%
Vitamin C 0.1mg 0.9mg 1%
Potassium 121mg 167mg 1%
Vitamin B6 0.047mg 0.04mg 1%
Calories 76kcal 83kcal 0%
Net carbs 1.57g 9.54g N/A
Sugar 0.62g 9.54g N/A
Vitamin E 0.01mg 0.07mg 0%
Vitamin B3 0.195mg 0.125mg 0%
Monounsaturated fat 1.056g 0.99g 0%
Tryptophan 0.12mg 0.041mg 0%
Threonine 0.402mg 0.135mg 0%
Isoleucine 0.435mg 0.164mg 0%
Leucine 0.713mg 0.3mg 0%
Lysine 0.452mg 0.265mg 0%
Methionine 0.108mg 0.083mg 0%
Phenylalanine 0.428mg 0.164mg 0%
Valine 0.446mg 0.208mg 0%
Histidine 0.221mg 0.096mg 0%
Caffeine 0mg 1mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
3% 3% 10% 82%
Protein: 3.17 g
Fats: 3.39 g
Carbs: 10.34 g
Water: 82.3 g
Other: 0.8 g
Contains more ProteinProtein +154.9%
Contains more FatsFats +41%
Contains more CarbsCarbs +452.9%
Contains more OtherOther +11.1%
~equal in Water ~82.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
3
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 2.104 g
Monounsaturated fat: Mono. Fat 0.99 g
Polyunsaturated fat: Poly. Fat 0.124 g
Contains less Sat. FatSaturated fat -67.2%
Contains more Poly. FatPolyunsaturated fat +2076.6%
~equal in Monounsaturated fat ~0.99g

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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170879/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.