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Tofu vs. Coconut milk — In-Depth Nutrition Comparison

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The main differences between tofu and coconut milk

  • Tofu is richer in iron and calcium, yet coconut milk is richer in manganese, copper, and fiber.
  • Daily need coverage for saturated fat for coconut milk is 102% higher.
  • Tofu contains 22 times more calcium than coconut milk. Tofu contains 350mg of calcium, while coconut milk contains 16mg.
  • Tofu contains less saturated fat.
  • Tofu has a lower glycemic index than coconut milk.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Tofu vs Coconut 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
5
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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more CalciumCalcium +2087.5%
Contains more IronIron +226.8%
Contains more ZincZinc +19.4%
Contains less SodiumSodium -53.3%
Contains more SeleniumSelenium +43.5%
Contains more MagnesiumMagnesium +23.3%
Contains more PotassiumPotassium +117.4%
Contains more CopperCopper +37.8%
Contains more ManganeseManganese +51.4%
~equal in Phosphorus ~100mg

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
5
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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin B1Vitamin B1 +211.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +42.4%
Contains more Vitamin KVitamin K +2300%
Contains more CholineCholine +238.8%
Contains more Vitamin CVitamin C +2700%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B3Vitamin B3 +289.7%
Contains more Vitamin B5Vitamin B5 +169.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~16µg

All nutrients comparison - raw data values

Nutrient Tofu Coconut milk DV% diff.
Saturated fat 0.691g 21.14g 93%
Iron 5.36mg 1.64mg 47%
Calcium 350mg 16mg 33%
Fats 4.78g 23.84g 29%
Polyunsaturated fat 2.699g 0.261g 16%
Manganese 0.605mg 0.916mg 14%
Protein 8.08g 2.29g 12%
Calories 76kcal 230kcal 8%
Fiber 0.3g 2.2g 8%
Copper 0.193mg 0.266mg 8%
Selenium 8.9µg 6.2µg 5%
Vitamin B1 0.081mg 0.026mg 5%
Vitamin B2 0.052mg 0mg 4%
Potassium 121mg 263mg 4%
Vitamin B3 0.195mg 0.76mg 4%
Choline 28.8mg 8.5mg 4%
Vitamin C 0.1mg 2.8mg 3%
Magnesium 30mg 37mg 2%
Vitamin B5 0.068mg 0.183mg 2%
Vitamin K 2.4µg 0.1µg 2%
Vitamin E 0.01mg 0.15mg 1%
Carbs 1.87g 5.54g 1%
Vitamin B6 0.047mg 0.033mg 1%
Zinc 0.8mg 0.67mg 1%
Net carbs 1.57g 3.34g N/A
Sugar 0.62g 3.34g N/A
Phosphorus 97mg 100mg 0%
Sodium 7mg 15mg 0%
Folate 15µg 16µg 0%
Monounsaturated fat 1.056g 1.014g 0%
Tryptophan 0.12mg 0.027mg 0%
Threonine 0.402mg 0.083mg 0%
Isoleucine 0.435mg 0.09mg 0%
Leucine 0.713mg 0.17mg 0%
Lysine 0.452mg 0.101mg 0%
Methionine 0.108mg 0.043mg 0%
Phenylalanine 0.428mg 0.116mg 0%
Valine 0.446mg 0.139mg 0%
Histidine 0.221mg 0.053mg 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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +252.8%
Contains more WaterWater +25%
Contains more FatsFats +398.7%
Contains more CarbsCarbs +196.3%
~equal in Other ~0.71g

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
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -96.7%
Contains more Poly. FatPolyunsaturated fat +934.1%
~equal in Monounsaturated fat ~1.014g

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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.