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Tofu vs. Coffee — In-Depth Nutrition Comparison

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What are the main differences between Tofu and Coffee?

  • Tofu has more Iron, Calcium, Manganese, Copper, Selenium, Phosphorus, Zinc, Magnesium, and Vitamin B1 than Coffee.
  • Tofu's daily need coverage for Iron is 67% higher.

We used Tofu, raw, regular, prepared with calcium sulfate and Beverages, coffee, brewed, prepared with tap water types in this comparison.

Infographic

Tofu vs Coffee 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
:
1
Coffee
Coffee
Contains more Calcium +17400%
Contains more Iron +53500%
Contains more Magnesium +900%
Contains more Phosphorus +3133.3%
Contains more Potassium +146.9%
Contains more Zinc +3900%
Contains more Copper +9550%
Contains more Manganese +2530.4%
Contains more Selenium +∞%
Contains less Sodium -71.4%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Coffee
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 1% 3% 2% 5% 1% 1% 1% 3% 0%
Contains more Calcium +17400%
Contains more Iron +53500%
Contains more Magnesium +900%
Contains more Phosphorus +3133.3%
Contains more Potassium +146.9%
Contains more Zinc +3900%
Contains more Copper +9550%
Contains more Manganese +2530.4%
Contains more Selenium +∞%
Contains less Sodium -71.4%

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
7
:
2
Coffee
Coffee
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +478.6%
Contains more Vitamin B6 +4600%
Contains more Folate +650%
Contains more Vitamin K +2300%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B5 +273.5%
Equal in Vitamin E - 0.01
Equal in Vitamin B3 - 0.191
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Coffee
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 4% 18% 4% 16% 1% 2% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +478.6%
Contains more Vitamin B6 +4600%
Contains more Folate +650%
Contains more Vitamin K +2300%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B5 +273.5%
Equal in Vitamin E - 0.01
Equal in Vitamin B3 - 0.191

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
:
1
Coffee
Coffee
Contains more Protein +6633.3%
Contains more Fats +23800%
Contains more Carbs +∞%
Contains more Other +53.2%
Contains more Water +17.6%
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Coffee
99%
Protein: 0.12 g
Fats: 0.02 g
Carbs: 0 g
Water: 99.39 g
Other: 0.47 g
Contains more Protein +6633.3%
Contains more Fats +23800%
Contains more Carbs +∞%
Contains more Other +53.2%
Contains more Water +17.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Coffee
Coffee
Contains more Monounsaturated Fat +6940%
Contains more Polyunsaturated fat +269800%
Contains less Saturated Fat -99.7%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Coffee
11% 83% 6%
Saturated Fat: 0.002 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.001 g
Contains more Monounsaturated Fat +6940%
Contains more Polyunsaturated fat +269800%
Contains less Saturated Fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Coffee Opinion
Net carbs 1.57g 0g Tofu
Protein 8.08g 0.12g Tofu
Fats 4.78g 0.02g Tofu
Carbs 1.87g 0g Tofu
Calories 76kcal 1kcal Tofu
Sugar 0.62g 0g Coffee
Fiber 0.3g 0g Tofu
Calcium 350mg 2mg Tofu
Iron 5.36mg 0.01mg Tofu
Magnesium 30mg 3mg Tofu
Phosphorus 97mg 3mg Tofu
Potassium 121mg 49mg Tofu
Sodium 7mg 2mg Coffee
Zinc 0.8mg 0.02mg Tofu
Copper 0.193mg 0.002mg Tofu
Manganese 0.605mg 0.023mg Tofu
Selenium 8.9µg 0µg Tofu
Vitamin A 85IU 0IU Tofu
Vitamin E 0.01mg 0.01mg
Vitamin C 0.1mg 0mg Tofu
Vitamin B1 0.081mg 0.014mg Tofu
Vitamin B2 0.052mg 0.076mg Coffee
Vitamin B3 0.195mg 0.191mg Tofu
Vitamin B5 0.068mg 0.254mg Coffee
Vitamin B6 0.047mg 0.001mg Tofu
Folate 15µg 2µg Tofu
Vitamin K 2.4µg 0.1µg Tofu
Tryptophan 0.12mg 0mg Tofu
Threonine 0.402mg 0.001mg Tofu
Isoleucine 0.435mg 0.002mg Tofu
Leucine 0.713mg 0.005mg Tofu
Lysine 0.452mg 0.001mg Tofu
Methionine 0.108mg 0mg Tofu
Phenylalanine 0.428mg 0.003mg Tofu
Valine 0.446mg 0.003mg Tofu
Histidine 0.221mg 0.002mg Tofu
Saturated Fat 0.691g 0.002g Coffee
Monounsaturated Fat 1.056g 0.015g Tofu
Polyunsaturated fat 2.699g 0.001g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Coffee
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
6%
Tofu
4%
Coffee
Minerals Daily Need Coverage Score
59%
Tofu
1%
Coffee

Comparison summary

Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1)
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food is lower in Sugar?
Coffee
Coffee is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Coffee
Coffee contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Coffee
Coffee is lower in Saturated Fat (difference - 0.689g)
Which food is lower in glycemic index?
Coffee
Coffee is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Coffee - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171890/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.