Tofu vs. Espresso — In-Depth Nutrition Comparison
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What are the differences between tofu and espresso?
- Tofu is higher in iron, calcium, manganese, selenium, copper, phosphorus, and zinc, yet espresso is higher in vitamin B3, magnesium, and vitamin B2.
- Tofu's daily need coverage for iron is 65% more.
- The glycemic index of espresso is lower.
We used Tofu, raw, regular, prepared with calcium sulfate and Beverages, coffee, brewed, espresso, restaurant-prepared types in this article.
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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 CalciumCalcium | +17400% |
| Contains more IronIron | +4023.1% |
| Contains more CopperCopper | +286% |
| Contains more ZincZinc | +1500% |
| Contains more PhosphorusPhosphorus | +1285.7% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +1110% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +166.7% |
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 | +8000% |
| Contains more Vitamin B5Vitamin B5 | +142.9% |
| Contains more Vitamin B6Vitamin B6 | +2250% |
| Contains more Vitamin KVitamin K | +2300% |
| Contains more FolateFolate | +1400% |
| Contains more CholineCholine | +1007.7% |
| Contains more Vitamin CVitamin C | +100% |
| Contains more Vitamin B2Vitamin B2 | +240.4% |
| Contains more Vitamin B3Vitamin B3 | +2570.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 0.13mg | 65% |
| Caffeine | 0mg | 212mg | 53% |
| Calcium | 350mg | 2mg | 35% |
| Vitamin B3 | 0.195mg | 5.207mg | 31% |
| Manganese | 0.605mg | 0.05mg | 24% |
| Polyunsaturated fat | 2.699g | 0.092g | 17% |
| Copper | 0.193mg | 0.05mg | 16% |
| Protein | 8.08g | 0.12g | 16% |
| Selenium | 8.9µg | 0µg | 16% |
| Phosphorus | 97mg | 7mg | 13% |
| Magnesium | 30mg | 80mg | 12% |
| Vitamin B2 | 0.052mg | 0.177mg | 10% |
| Fats | 4.78g | 0.18g | 7% |
| Zinc | 0.8mg | 0.05mg | 7% |
| Vitamin B1 | 0.081mg | 0.001mg | 7% |
| Choline | 28.8mg | 2.6mg | 5% |
| Folate | 15µg | 1µg | 4% |
| Vitamin B6 | 0.047mg | 0.002mg | 3% |
| Monounsaturated fat | 1.056g | 0g | 3% |
| Saturated fat | 0.691g | 0.092g | 3% |
| Calories | 76kcal | 9kcal | 3% |
| Vitamin K | 2.4µg | 0.1µg | 2% |
| Fiber | 0.3g | 0g | 1% |
| Vitamin B5 | 0.068mg | 0.028mg | 1% |
| Vitamin C | 0.1mg | 0.2mg | 0% |
| Carbs | 1.87g | 1.67g | 0% |
| Net carbs | 1.57g | 1.67g | N/A |
| Potassium | 121mg | 115mg | 0% |
| Sugar | 0.62g | 0g | N/A |
| Sodium | 7mg | 14mg | 0% |
| Vitamin E | 0.01mg | 0.01mg | 0% |
| Tryptophan | 0.12mg | 0% | |
| Threonine | 0.402mg | 0% | |
| Isoleucine | 0.435mg | 0% | |
| Leucine | 0.713mg | 0% | |
| Lysine | 0.452mg | 0% | |
| Methionine | 0.108mg | 0% | |
| Phenylalanine | 0.428mg | 0% | |
| Valine | 0.446mg | 0% | |
| Histidine | 0.221mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +6633.3% |
| Contains more FatsFats | +2555.6% |
| Contains more CarbsCarbs | +12% |
| Contains more OtherOther | +213% |
| Contains more WaterWater | +15.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +2833.7% |
| Contains less Sat. FatSaturated fat | -86.7% |