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Tofu vs. Coca-Cola — In-Depth Nutrition Comparison

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What are the differences between Tofu and Coca-Cola?

  • Tofu is richer than Coca-Cola in Iron, Calcium, Manganese, Copper, Selenium, Phosphorus, Magnesium, Zinc, Vitamin B1, and Choline.
  • Tofu's daily need coverage for Iron is 66% more.

We used Tofu, raw, regular, prepared with calcium sulfate and Beverages, carbonated, cola, fast-food cola types in this article.

Infographic

Tofu vs Coca-Cola 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
9
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 0% 0.6% 0.18% 4.1% 0.33% 0.55% 4.3% 0.52% 0.26% 0.55%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +17400%
Contains more PotassiumPotassium +5950%
Contains more IronIron +4772.7%
Contains more CopperCopper +19200%
Contains more ZincZinc +3900%
Contains more PhosphorusPhosphorus +870%
Contains more ManganeseManganese +30150%
Contains more SeleniumSelenium +8800%
Contains less SodiumSodium -42.9%

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
11
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% 5.1% 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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +9500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
10% 90%
Protein: 0.07 g
Fats: 0.02 g
Carbs: 9.56 g
Water: 90.31 g
Other: 0.04 g
Contains more ProteinProtein +11442.9%
Contains more FatsFats +23800%
Contains more OtherOther +1700%
Contains more CarbsCarbs +411.2%
~equal in Water ~90.31g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Coca-Cola
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tofu Coca-Cola Opinion
Calories 76kcal 37kcal Tofu
Protein 8.08g 0.07g Tofu
Fats 4.78g 0.02g Tofu
Vitamin C 0.1mg 0mg Tofu
Net carbs 1.57g 9.56g Coca-Cola
Carbs 1.87g 9.56g Coca-Cola
Magnesium 30mg 0mg Tofu
Calcium 350mg 2mg Tofu
Potassium 121mg 2mg Tofu
Iron 5.36mg 0.11mg Tofu
Sugar 0.62g 8.97g Tofu
Fiber 0.3g 0g Tofu
Copper 0.193mg 0.001mg Tofu
Zinc 0.8mg 0.02mg Tofu
Phosphorus 97mg 10mg Tofu
Sodium 7mg 4mg Coca-Cola
Vitamin A 85IU 0IU Tofu
Vitamin E 0.01mg 0mg Tofu
Manganese 0.605mg 0.002mg Tofu
Selenium 8.9µg 0.1µg Tofu
Vitamin B1 0.081mg 0mg Tofu
Vitamin B2 0.052mg 0mg Tofu
Vitamin B3 0.195mg 0mg Tofu
Vitamin B5 0.068mg 0mg Tofu
Vitamin B6 0.047mg 0mg Tofu
Vitamin K 2.4µg 0µg Tofu
Folate 15µg 0µg Tofu
Choline 28.8mg 0.3mg Tofu
Saturated Fat 0.691g 0g Coca-Cola
Monounsaturated Fat 1.056g 0g Tofu
Polyunsaturated fat 2.699g 0g Tofu
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Coca-Cola
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
7%
Tofu
0%
Coca-Cola
Minerals Daily Need Coverage Score
59%
Tofu
1%
Coca-Cola

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 8.35g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 48)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food contains less Sodium?
Coca-Cola
Coca-Cola contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Coca-Cola
Coca-Cola is lower in Saturated Fat (difference - 0.691g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Coca-Cola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175093/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.