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Tofu vs. Instant coffee — In-Depth Nutrition Comparison

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Important differences between tofu and instant coffee

  • Instant coffee has less iron, calcium, manganese, copper, selenium, phosphorus, zinc, vitamin B1, and magnesium.
  • Tofu's daily need coverage for iron is 67% more.
  • Tofu has a higher glycemic index than instant coffee.

The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Beverages, coffee, instant, regular, prepared with water.

Infographic

Tofu vs Instant 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
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 2.9% 1.2% 2.6% 1.5% 3.7% 0.27% 1.3% 0.52% 2% 0.55%
Contains more MagnesiumMagnesium +650%
Contains more CalciumCalcium +8650%
Contains more PotassiumPotassium +303.3%
Contains more IronIron +13300%
Contains more CopperCopper +1654.5%
Contains more ZincZinc +7900%
Contains more PhosphorusPhosphorus +3133.3%
Contains more ManganeseManganese +3933.3%
Contains more SeleniumSelenium +8800%
Contains less SodiumSodium -42.9%

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
9
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% 0% 0% 0% 0% 0.23% 4.4% 0.06% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +5100%
Contains more Vitamin B5Vitamin B5 +6700%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +21%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Instant coffee DV% diff.
Iron 5.36mg 0.04mg 67%
Calcium 350mg 4mg 35%
Manganese 0.605mg 0.015mg 26%
Copper 0.193mg 0.011mg 20%
Polyunsaturated fat 2.699g 0.002g 18%
Protein 8.08g 0.1g 16%
Selenium 8.9µg 0.1µg 16%
Phosphorus 97mg 3mg 13%
Caffeine 0mg 26mg 7%
Fats 4.78g 0g 7%
Vitamin B1 0.081mg 0mg 7%
Zinc 0.8mg 0.01mg 7%
Magnesium 30mg 4mg 6%
Choline 28.8mg 5%
Folate 15µg 0µg 4%
Vitamin B6 0.047mg 0mg 4%
Calories 76kcal 2kcal 4%
Vitamin B2 0.052mg 0.001mg 4%
Potassium 121mg 30mg 3%
Saturated fat 0.691g 0.002g 3%
Monounsaturated fat 1.056g 0g 3%
Vitamin K 2.4µg 0µg 2%
Vitamin B5 0.068mg 0.001mg 1%
Carbs 1.87g 0.34g 1%
Fiber 0.3g 0g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 0.34g N/A
Sugar 0.62g 0g N/A
Sodium 7mg 4mg 0%
Vitamin E 0.01mg 0mg 0%
Vitamin B3 0.195mg 0.236mg 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
Tofu
Tofu
4
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
99%
Protein: 0.1 g
Fats: 0 g
Carbs: 0.34 g
Water: 99.09 g
Other: 0.47 g
Contains more ProteinProtein +7980%
Contains more FatsFats +∞%
Contains more CarbsCarbs +450%
Contains more OtherOther +53.2%
Contains more WaterWater +17.2%

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
50% 50%
Saturated fat: Sat. Fat 0.002 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.002 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +134850%
Contains less Sat. FatSaturated fat -99.7%

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. Instant coffee - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174130/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.