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  6. Tofu vs. Ice cream

Tofu vs. Ice cream — In-Depth Nutrition Comparison

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Important differences between Tofu and Ice cream

  • Tofu has more Iron, Manganese, Calcium, Copper, and Selenium, however, Ice cream has more Vitamin B12, Vitamin B2, and Vitamin B5.
  • Tofu's daily need coverage for Iron is 66% more.
  • Tofu has 76 times more Manganese than Ice cream. Tofu has 0.605mg of Manganese, while Ice cream has 0.008mg.
  • Tofu is lower in Saturated Fat.

The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Ice creams, vanilla.

Infographic

Tofu vs Ice cream 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 10% 38% 18% 3.4% 7.7% 19% 45% 10% 1% 9.8%
Contains more MagnesiumMagnesium +114.3%
Contains more CalciumCalcium +173.4%
Contains more IronIron +5855.6%
Contains more CopperCopper +739.1%
Contains more ZincZinc +15.9%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +7462.5%
Contains more SeleniumSelenium +394.4%
Contains more PotassiumPotassium +64.5%
~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
4
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% 5.1% 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 2% 25% 6% 6% 10% 55% 2.2% 35% 11% 49% 0.75% 3.8% 14%
Contains more Vitamin B1Vitamin B1 +97.6%
Contains more Vitamin B3Vitamin B3 +68.1%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin AVitamin A +395.3%
Contains more Vitamin EVitamin E +2900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +361.5%
Contains more Vitamin B5Vitamin B5 +754.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B6 ~0.048mg
~equal in Choline ~26mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
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% 11% 24% 61%
Protein: 3.5 g
Fats: 11 g
Carbs: 23.6 g
Water: 61 g
Other: 0.9 g
Contains more ProteinProtein +130.9%
Contains more WaterWater +38.6%
Contains more FatsFats +130.1%
Contains more CarbsCarbs +1162%
Contains more OtherOther +25%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated Fat: Sat. Fat 0.691 g
Monounsaturated Fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
66% 29% 4%
Saturated Fat: Sat. Fat 6.79 g
Monounsaturated Fat: Mono. Fat 2.969 g
Polyunsaturated fat: Poly. Fat 0.452 g
Contains less Sat. FatSaturated Fat -89.8%
Contains more Poly. FatPolyunsaturated fat +497.1%
Contains more Mono. FatMonounsaturated Fat +181.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Ice cream Opinion
Calories 76kcal 207kcal Ice cream
Protein 8.08g 3.5g Tofu
Fats 4.78g 11g Ice cream
Vitamin C 0.1mg 0.6mg Ice cream
Net carbs 1.57g 22.9g Ice cream
Carbs 1.87g 23.6g Ice cream
Cholesterol 0mg 44mg Tofu
Vitamin D 0IU 8IU Ice cream
Magnesium 30mg 14mg Tofu
Calcium 350mg 128mg Tofu
Potassium 121mg 199mg Ice cream
Iron 5.36mg 0.09mg Tofu
Sugar 0.62g 21.22g Tofu
Fiber 0.3g 0.7g Ice cream
Copper 0.193mg 0.023mg Tofu
Zinc 0.8mg 0.69mg Tofu
Phosphorus 97mg 105mg Ice cream
Sodium 7mg 80mg Tofu
Vitamin A 85IU 421IU Ice cream
Vitamin A 118µg Ice cream
Vitamin E 0.01mg 0.3mg Ice cream
Vitamin D 0µg 0.2µg Ice cream
Manganese 0.605mg 0.008mg Tofu
Selenium 8.9µg 1.8µg Tofu
Vitamin B1 0.081mg 0.041mg Tofu
Vitamin B2 0.052mg 0.24mg Ice cream
Vitamin B3 0.195mg 0.116mg Tofu
Vitamin B5 0.068mg 0.581mg Ice cream
Vitamin B6 0.047mg 0.048mg Ice cream
Vitamin B12 0µg 0.39µg Ice cream
Vitamin K 2.4µg 0.3µg Tofu
Folate 15µg 5µg Tofu
Choline 28.8mg 26mg Tofu
Saturated Fat 0.691g 6.79g Tofu
Monounsaturated Fat 1.056g 2.969g Ice cream
Polyunsaturated fat 2.699g 0.452g Tofu
Tryptophan 0.12mg 0.045mg Tofu
Threonine 0.402mg 0.146mg Tofu
Isoleucine 0.435mg 0.195mg Tofu
Leucine 0.713mg 0.316mg Tofu
Lysine 0.452mg 0.258mg Tofu
Methionine 0.108mg 0.081mg Tofu
Phenylalanine 0.428mg 0.157mg Tofu
Valine 0.446mg 0.217mg Tofu
Histidine 0.221mg 0.088mg Tofu
Omega-3 - EPA 0g 0.003g Ice cream

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Ice cream
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
7%
Tofu
17%
Ice cream
Minerals Daily Need Coverage Score
59%
Tofu
16%
Ice cream

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 44mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 20.6g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 73mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 6.099g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Ice cream - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167575/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.