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  6. Tofu vs. Lemonade

Tofu vs. Lemonade — In-Depth Nutrition Comparison

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Significant differences between tofu and lemonade

  • The amount of iron, calcium, manganese, copper, selenium, phosphorus, zinc, magnesium, vitamin B1, and choline in tofu is higher than in lemonade.
  • Tofu covers your daily iron needs 65% more than lemonade.
  • Lemonade has 121 times less manganese than tofu. Tofu has 0.605mg of manganese, while lemonade has 0.005mg.
  • Lemonade has a higher glycemic index. The glycemic index of lemonade is 54, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Lemonade, frozen concentrate, white, prepared with water.

Infographic

Tofu vs Lemonade 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 1.4% 1.2% 1.3% 6% 7% 0.55% 0.86% 0.52% 0.65% 0.55%
Contains more MagnesiumMagnesium +1400%
Contains more CalciumCalcium +8650%
Contains more PotassiumPotassium +706.7%
Contains more IronIron +3250%
Contains more CopperCopper +819%
Contains more ZincZinc +3900%
Contains more PhosphorusPhosphorus +4750%
Contains more ManganeseManganese +12000%
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
8
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 13% 0% 0.2% 0% 1.5% 4.8% 0.3% 0.78% 1.4% 0% 0% 0.75% 0.22%
Contains more Vitamin B1Vitamin B1 +1250%
Contains more Vitamin B2Vitamin B2 +147.6%
Contains more Vitamin B3Vitamin B3 +1118.8%
Contains more Vitamin B5Vitamin B5 +423.1%
Contains more Vitamin B6Vitamin B6 +683.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1400%
Contains more CholineCholine +7100%
Contains more Vitamin CVitamin C +3800%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.01mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Lemonade DV% diff.
Iron 5.36mg 0.16mg 65%
Calcium 350mg 4mg 35%
Manganese 0.605mg 0.005mg 26%
Copper 0.193mg 0.021mg 19%
Polyunsaturated fat 2.699g 0.013g 18%
Protein 8.08g 0.07g 16%
Selenium 8.9µg 0.1µg 16%
Phosphorus 97mg 2mg 14%
Fats 4.78g 0.04g 7%
Magnesium 30mg 2mg 7%
Zinc 0.8mg 0.02mg 7%
Vitamin B1 0.081mg 0.006mg 6%
Choline 28.8mg 0.4mg 5%
Vitamin C 0.1mg 3.9mg 4%
Folate 15µg 1µg 4%
Monounsaturated fat 1.056g 0.002g 3%
Saturated fat 0.691g 0.006g 3%
Vitamin B6 0.047mg 0.006mg 3%
Potassium 121mg 15mg 3%
Carbs 1.87g 10.42g 3%
Vitamin K 2.4µg 0µg 2%
Calories 76kcal 40kcal 2%
Vitamin B2 0.052mg 0.021mg 2%
Vitamin B5 0.068mg 0.013mg 1%
Vitamin B3 0.195mg 0.016mg 1%
Fiber 0.3g 0g 1%
Net carbs 1.57g 10.42g N/A
Sugar 0.62g 9.98g N/A
Sodium 7mg 4mg 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
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
10% 89%
Protein: 0.07 g
Fats: 0.04 g
Carbs: 10.42 g
Water: 89.35 g
Other: 0.12 g
Contains more ProteinProtein +11442.9%
Contains more FatsFats +11850%
Contains more OtherOther +500%
Contains more CarbsCarbs +457.2%
~equal in Water ~89.35g

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
29% 10% 62%
Saturated fat: Sat. Fat 0.006 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.013 g
Contains more Mono. FatMonounsaturated fat +52700%
Contains more Poly. FatPolyunsaturated fat +20661.5%
Contains less Sat. FatSaturated fat -99.1%

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. Lemonade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173217/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.