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  6. Tofu vs. Hot chocolate

Tofu vs. Hot chocolate — In-Depth Nutrition Comparison

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Important differences between tofu and hot chocolate

  • Tofu has more iron, manganese, calcium, selenium, and copper; however, hot chocolate has more vitamin B12, vitamin B2, vitamin D, and vitamin B5.
  • Tofu's daily need coverage for iron is 62% more.
  • Tofu has 47 times more manganese than hot chocolate. Tofu has 0.605mg of manganese, while hot chocolate has 0.013mg.
  • Tofu is lower in saturated fat.
  • Hot chocolate has a higher glycemic index than tofu.

The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Milk, chocolate beverage, hot cocoa, homemade.

Infographic

Tofu vs Hot chocolate 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
8
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 16% 34% 17% 16% 34% 17% 45% 5.7% 1.7% 15%
Contains more MagnesiumMagnesium +30.4%
Contains more CalciumCalcium +207%
Contains more IronIron +1176.2%
Contains more CopperCopper +87.4%
Contains more ZincZinc +27%
Contains less SodiumSodium -84.1%
Contains more ManganeseManganese +4553.8%
Contains more SeleniumSelenium +229.6%
Contains more PotassiumPotassium +62.8%
~equal in Phosphorus ~105mg

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
6
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 0.67% 17% 0.6% 17% 9.8% 42% 2.5% 20% 9.2% 61% 0.5% 3.8% 8.5%
Contains more Vitamin B1Vitamin B1 +107.7%
Contains more Vitamin B3Vitamin B3 +46.6%
Contains more Vitamin B6Vitamin B6 +17.5%
Contains more Vitamin KVitamin K +1100%
Contains more FolateFolate +200%
Contains more CholineCholine +84.6%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B5Vitamin B5 +382.4%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Tofu Hot chocolate DV% diff.
Iron 5.36mg 0.42mg 62%
Manganese 0.605mg 0.013mg 26%
Calcium 350mg 114mg 24%
Vitamin B12 0µg 0.49µg 20%
Polyunsaturated fat 2.699g 0.084g 17%
Selenium 8.9µg 2.7µg 11%
Vitamin B2 0.052mg 0.182mg 10%
Copper 0.193mg 0.103mg 10%
Protein 8.08g 3.52g 9%
Vitamin D 0IU 45IU 6%
Vitamin D 0µg 1.1µg 6%
Vitamin A 51µg 6%
Vitamin B5 0.068mg 0.328mg 5%
Vitamin B1 0.081mg 0.039mg 4%
Fats 4.78g 2.34g 4%
Saturated fat 0.691g 1.431g 3%
Folate 15µg 5µg 3%
Cholesterol 0mg 8mg 3%
Carbs 1.87g 10.74g 3%
Fiber 0.3g 1g 3%
Zinc 0.8mg 0.63mg 2%
Choline 28.8mg 15.6mg 2%
Sodium 7mg 44mg 2%
Potassium 121mg 197mg 2%
Magnesium 30mg 23mg 2%
Vitamin K 2.4µg 0.2µg 2%
Monounsaturated fat 1.056g 0.677g 1%
Caffeine 0mg 2mg 1%
Vitamin B6 0.047mg 0.04mg 1%
Phosphorus 97mg 105mg 1%
Calories 76kcal 77kcal 0%
Vitamin C 0.1mg 0.2mg 0%
Net carbs 1.57g 9.74g N/A
Sugar 0.62g 9.66g N/A
Vitamin E 0.01mg 0.03mg 0%
Vitamin B3 0.195mg 0.133mg 0%
Trans fat 0g 0.078g N/A
Tryptophan 0.12mg 0.037mg 0%
Threonine 0.402mg 0.095mg 0%
Isoleucine 0.435mg 0.169mg 0%
Leucine 0.713mg 0.305mg 0%
Lysine 0.452mg 0.215mg 0%
Methionine 0.108mg 0.076mg 0%
Phenylalanine 0.428mg 0.15mg 0%
Valine 0.446mg 0.201mg 0%
Histidine 0.221mg 0.067mg 0%
Fructose 0.01g 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
4% 2% 11% 82%
Protein: 3.52 g
Fats: 2.34 g
Carbs: 10.74 g
Water: 82.45 g
Other: 0.95 g
Contains more ProteinProtein +129.5%
Contains more FatsFats +104.3%
Contains more CarbsCarbs +474.3%
Contains more OtherOther +31.9%
~equal in Water ~82.45g

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
65% 31% 4%
Saturated fat: Sat. Fat 1.431 g
Monounsaturated fat: Mono. Fat 0.677 g
Polyunsaturated fat: Poly. Fat 0.084 g
Contains less Sat. FatSaturated fat -51.7%
Contains more Mono. FatMonounsaturated fat +56%
Contains more Poly. FatPolyunsaturated fat +3113.1%

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. Hot chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171277/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.