Tofu vs. Eggnog — In-Depth Nutrition Comparison
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The main differences between tofu and eggnog
- Tofu is richer in iron, manganese, calcium, copper, and selenium, yet eggnog is richer in vitamin B12, vitamin B2, and vitamin D.
- Daily need coverage for iron for tofu is 65% higher.
- Tofu contains 121 times more manganese than eggnog. Tofu contains 0.605mg of manganese, while eggnog contains 0.005mg.
- Tofu contains less saturated fat.
- Tofu has a lower glycemic index than eggnog.
Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Eggnog.
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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 MagnesiumMagnesium | +57.9% |
| Contains more CalciumCalcium | +169.2% |
| Contains more IronIron | +2580% |
| Contains more CopperCopper | +1384.6% |
| Contains more ZincZinc | +73.9% |
| Contains less SodiumSodium | -87% |
| Contains more ManganeseManganese | +12000% |
| Contains more SeleniumSelenium | +111.9% |
| Contains more PotassiumPotassium | +36.4% |
| Contains more PhosphorusPhosphorus | +12.4% |
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.
| Contains more Vitamin B1Vitamin B1 | +138.2% |
| Contains more Vitamin B3Vitamin B3 | +85.7% |
| Contains more Vitamin KVitamin K | +700% |
| Contains more FolateFolate | +1400% |
| Contains more Vitamin CVitamin C | +1400% |
| Contains more Vitamin EVitamin E | +2000% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +265.4% |
| Contains more Vitamin B5Vitamin B5 | +513.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +81.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +77.6% |
| Contains more FatsFats | +14.1% |
| Contains more CarbsCarbs | +330.5% |
~equal in
Water
~82.54g
~equal in
Other
~0.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -73.3% |
| Contains more Poly. FatPolyunsaturated fat | +1263.1% |
| Contains more Mono. FatMonounsaturated fat | +23.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 5.36mg | 0.2mg | 65% |
| Manganese | 0.605mg | 0.005mg | 26% |
| Calcium | 350mg | 130mg | 22% |
| Copper | 0.193mg | 0.013mg | 20% |
| Cholesterol | 0mg | 59mg | 20% |
| Vitamin B12 | 0µg | 0.45µg | 19% |
| Polyunsaturated fat | 2.699g | 0.198g | 17% |
| Vitamin B2 | 0.052mg | 0.19mg | 11% |
| Saturated fat | 0.691g | 2.591g | 9% |
| Selenium | 8.9µg | 4.2µg | 9% |
| Vitamin A | 59µg | 7% | |
| Vitamin B5 | 0.068mg | 0.417mg | 7% |
| Protein | 8.08g | 4.55g | 7% |
| Vitamin D | 0IU | 49IU | 6% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Choline | 28.8mg | 52.2mg | 4% |
| Vitamin B1 | 0.081mg | 0.034mg | 4% |
| Folate | 15µg | 1µg | 4% |
| Magnesium | 30mg | 19mg | 3% |
| Zinc | 0.8mg | 0.46mg | 3% |
| Carbs | 1.87g | 8.05g | 2% |
| Phosphorus | 97mg | 109mg | 2% |
| Sodium | 7mg | 54mg | 2% |
| Vitamin K | 2.4µg | 0.3µg | 2% |
| Vitamin C | 0.1mg | 1.5mg | 2% |
| Monounsaturated fat | 1.056g | 1.302g | 1% |
| Calories | 76kcal | 88kcal | 1% |
| Vitamin B3 | 0.195mg | 0.105mg | 1% |
| Vitamin E | 0.01mg | 0.21mg | 1% |
| Fiber | 0.3g | 0g | 1% |
| Potassium | 121mg | 165mg | 1% |
| Fats | 4.78g | 4.19g | 1% |
| Net carbs | 1.57g | 8.05g | N/A |
| Sugar | 0.62g | 8.05g | N/A |
| Vitamin B6 | 0.047mg | 0.05mg | 0% |
| Tryptophan | 0.12mg | 0.085mg | 0% |
| Threonine | 0.402mg | 0.201mg | 0% |
| Isoleucine | 0.435mg | 0.237mg | 0% |
| Leucine | 0.713mg | 0.383mg | 0% |
| Lysine | 0.452mg | 0.257mg | 0% |
| Methionine | 0.108mg | 0.12mg | 0% |
| Phenylalanine | 0.428mg | 0.225mg | 0% |
| Valine | 0.446mg | 0.289mg | 0% |
| Histidine | 0.221mg | 0.108mg | 0% |
| Fructose | 0.04g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
17%
Minerals Daily Need Coverage Score
59%
17%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 59mg)
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 7.43g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 47mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 1.9g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 40)
Which food is cheaper?
Tofu is cheaper (difference - $2)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Eggnog is relatively richer in vitamins