Tofu vs. Coconut — In-Depth Nutrition Comparison
Compare
Differences between tofu and coconut
- Tofu has more iron, calcium, and polyunsaturated fat, while coconut has more manganese, fiber, copper, and potassium.
- Coconut's daily need coverage for saturated fat is 145% higher.
- Coconut contains 25 times less calcium than tofu. Tofu contains 350mg of calcium, while coconut contains 14mg.
- The amount of sugar in tofu is lower.
- Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of coconut is 59.
The food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Nuts, coconut meat, raw.
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.
| Contains more CalciumCalcium | +2400% |
| Contains more IronIron | +120.6% |
| Contains less SodiumSodium | -65% |
| Contains more PotassiumPotassium | +194.2% |
| Contains more CopperCopper | +125.4% |
| Contains more ZincZinc | +37.5% |
| Contains more PhosphorusPhosphorus | +16.5% |
| Contains more ManganeseManganese | +147.9% |
| Contains more SeleniumSelenium | +13.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +22.7% |
| Contains more Vitamin B2Vitamin B2 | +160% |
| Contains more Vitamin KVitamin K | +1100% |
| Contains more CholineCholine | +138% |
| Contains more Vitamin CVitamin C | +3200% |
| Contains more Vitamin EVitamin E | +2300% |
| Contains more Vitamin B3Vitamin B3 | +176.9% |
| Contains more Vitamin B5Vitamin B5 | +341.2% |
| Contains more Vitamin B6Vitamin B6 | +14.9% |
| Contains more FolateFolate | +73.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.691g | 29.698g | 132% |
| Fats | 4.78g | 33.49g | 44% |
| Manganese | 0.605mg | 1.5mg | 39% |
| Iron | 5.36mg | 2.43mg | 37% |
| Fiber | 0.3g | 9g | 35% |
| Calcium | 350mg | 14mg | 34% |
| Copper | 0.193mg | 0.435mg | 27% |
| Polyunsaturated fat | 2.699g | 0.366g | 16% |
| Calories | 76kcal | 354kcal | 14% |
| Protein | 8.08g | 3.33g | 10% |
| Potassium | 121mg | 356mg | 7% |
| Vitamin B5 | 0.068mg | 0.3mg | 5% |
| Carbs | 1.87g | 15.23g | 4% |
| Vitamin C | 0.1mg | 3.3mg | 4% |
| Zinc | 0.8mg | 1.1mg | 3% |
| Choline | 28.8mg | 12.1mg | 3% |
| Folate | 15µg | 26µg | 3% |
| Vitamin K | 2.4µg | 0.2µg | 2% |
| Phosphorus | 97mg | 113mg | 2% |
| Vitamin E | 0.01mg | 0.24mg | 2% |
| Selenium | 8.9µg | 10.1µg | 2% |
| Vitamin B2 | 0.052mg | 0.02mg | 2% |
| Vitamin B3 | 0.195mg | 0.54mg | 2% |
| Monounsaturated fat | 1.056g | 1.425g | 1% |
| Vitamin B1 | 0.081mg | 0.066mg | 1% |
| Vitamin B6 | 0.047mg | 0.054mg | 1% |
| Sodium | 7mg | 20mg | 1% |
| Net carbs | 1.57g | 6.23g | N/A |
| Magnesium | 30mg | 32mg | 0% |
| Sugar | 0.62g | 6.23g | N/A |
| Tryptophan | 0.12mg | 0.039mg | 0% |
| Threonine | 0.402mg | 0.121mg | 0% |
| Isoleucine | 0.435mg | 0.131mg | 0% |
| Leucine | 0.713mg | 0.247mg | 0% |
| Lysine | 0.452mg | 0.147mg | 0% |
| Methionine | 0.108mg | 0.062mg | 0% |
| Phenylalanine | 0.428mg | 0.169mg | 0% |
| Valine | 0.446mg | 0.202mg | 0% |
| Histidine | 0.221mg | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +142.6% |
| Contains more WaterWater | +79.9% |
| Contains more FatsFats | +600.6% |
| Contains more CarbsCarbs | +714.4% |
| Contains more OtherOther | +33.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.7% |
| Contains more Poly. FatPolyunsaturated fat | +637.4% |
| Contains more Mono. FatMonounsaturated fat | +34.9% |