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. Cocoa bean

Tofu vs. Cocoa bean — In-Depth Nutrition Comparison

Compare

Summary of differences between tofu and cocoa bean

  • Tofu has less copper, manganese, iron, fiber, magnesium, phosphorus, potassium, zinc, and vitamin B2 than cocoa bean.
  • Cocoa bean covers your daily need for copper, 379% more than tofu.
  • Tofu has less saturated fat.

These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Tofu vs Cocoa bean 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
2
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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains more CalciumCalcium +215.3%
Contains less SodiumSodium -63.2%
Contains more MagnesiumMagnesium +1486.7%
Contains more PotassiumPotassium +1973.6%
Contains more IronIron +189.6%
Contains more CopperCopper +1768.9%
Contains more ZincZinc +696.3%
Contains more PhosphorusPhosphorus +650.5%
Contains more ManganeseManganese +517.7%
Contains more SeleniumSelenium +48.3%

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
2
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% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more CholineCholine +152.6%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +35.8%
Contains more Vitamin B2Vitamin B2 +784.6%
Contains more Vitamin B3Vitamin B3 +1130.8%
Contains more Vitamin B5Vitamin B5 +273.5%
Contains more Vitamin B6Vitamin B6 +151.1%
Contains more FolateFolate +113.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.4µg

All nutrients comparison - raw data values

Nutrient Tofu Cocoa bean DV% diff.
Copper 0.193mg 3.607mg 379%
Manganese 0.605mg 3.737mg 136%
Iron 5.36mg 15.52mg 127%
Fiber 0.3g 29.8g 118%
Magnesium 30mg 476mg 106%
Phosphorus 97mg 728mg 90%
Potassium 121mg 2509mg 70%
Zinc 0.8mg 6.37mg 51%
Saturated fat 0.691g 7.76g 32%
Vitamin B2 0.052mg 0.46mg 31%
Calcium 350mg 111mg 24%
Protein 8.08g 18.1g 20%
Caffeine 0mg 78mg 20%
Carbs 1.87g 58.3g 19%
Polyunsaturated fat 2.699g 0.42g 15%
Vitamin B3 0.195mg 2.4mg 14%
Fats 4.78g 13.1g 13%
Monounsaturated fat 1.056g 4.39g 8%
Selenium 8.9µg 13.2µg 8%
Calories 76kcal 220kcal 7%
Vitamin B6 0.047mg 0.118mg 5%
Folate 15µg 32µg 4%
Vitamin B5 0.068mg 0.254mg 4%
Choline 28.8mg 11.4mg 3%
Vitamin B1 0.081mg 0.11mg 2%
Vitamin E 0.01mg 0.1mg 1%
Sodium 7mg 19mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 28.5g N/A
Sugar 0.62g 1.76g N/A
Vitamin K 2.4µg 2.4µg 0%
Tryptophan 0.12mg 0.271mg 0%
Threonine 0.402mg 0.716mg 0%
Isoleucine 0.435mg 0.701mg 0%
Leucine 0.713mg 1.097mg 0%
Lysine 0.452mg 0.907mg 0%
Methionine 0.108mg 0.187mg 0%
Phenylalanine 0.428mg 0.869mg 0%
Valine 0.446mg 1.086mg 0%
Histidine 0.221mg 0.312mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more WaterWater +3031.5%
Contains more ProteinProtein +124%
Contains more FatsFats +174.1%
Contains more CarbsCarbs +3017.6%
Contains more OtherOther +983.3%

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
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -91.1%
Contains more Poly. FatPolyunsaturated fat +542.6%
Contains more Mono. FatMonounsaturated fat +315.7%

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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.