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  6. Tofu vs. Liqueur

Tofu vs. Liqueur — In-Depth Nutrition Comparison

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Important differences between tofu and liqueur

  • Tofu has more iron, calcium, manganese, copper, selenium, phosphorus, and magnesium; however, liqueur has more vitamin A.
  • Tofu's daily need coverage for iron is 65% more.
  • Tofu has 101 times more manganese than liqueur. Tofu has 0.605mg of manganese, while liqueur has 0.006mg.
  • Tofu is lower in saturated fat.
  • Liqueur has a higher glycemic index than tofu.

The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Alcoholic beverage, liqueur, coffee with cream, 34 proof.

Infographic

Tofu vs Liqueur 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
10
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% 4.8% 2.8% 4.9% 13% 4.4% 21% 12% 0.78% 2.2%
Contains more MagnesiumMagnesium +1400%
Contains more CalciumCalcium +2087.5%
Contains more PotassiumPotassium +278.1%
Contains more IronIron +4023.1%
Contains more CopperCopper +382.5%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +94%
Contains less SodiumSodium -92.4%
Contains more ManganeseManganese +9983.3%
Contains more SeleniumSelenium +2125%

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% 58% 9% 0% 2.8% 13% 1.5% 5.2% 2.5% 10% 3.3% 1.5% 4.4%
Contains more Vitamin B1Vitamin B1 +636.4%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B6Vitamin B6 +327.3%
Contains more Vitamin KVitamin K +84.6%
Contains more FolateFolate +650%
Contains more CholineCholine +255.6%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin EVitamin E +4400%
Contains more Vitamin B5Vitamin B5 +27.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.057mg

All nutrients comparison - raw data values

Nutrient Tofu Liqueur DV% diff.
Iron 5.36mg 0.13mg 65%
Saturated fat 0.691g 9.664g 41%
Calcium 350mg 16mg 33%
Manganese 0.605mg 0.006mg 26%
Cholesterol 0mg 58mg 19%
Vitamin A 173µg 19%
Fats 4.78g 15.7g 17%
Copper 0.193mg 0.04mg 17%
Selenium 8.9µg 0.4µg 15%
Polyunsaturated fat 2.699g 0.669g 14%
Calories 76kcal 327kcal 13%
Protein 8.08g 2.8g 11%
Monounsaturated fat 1.056g 4.458g 9%
Phosphorus 97mg 50mg 7%
Magnesium 30mg 2mg 7%
Vitamin B1 0.081mg 0.011mg 6%
Carbs 1.87g 20.9g 6%
Zinc 0.8mg 0.16mg 6%
Sodium 7mg 92mg 4%
Choline 28.8mg 8.1mg 4%
Vitamin E 0.01mg 0.45mg 3%
Potassium 121mg 32mg 3%
Vitamin B6 0.047mg 0.011mg 3%
Vitamin B12 0µg 0.08µg 3%
Folate 15µg 2µg 3%
Caffeine 0mg 8mg 2%
Vitamin B3 0.195mg 0.078mg 1%
Vitamin K 2.4µg 1.3µg 1%
Fiber 0.3g 0g 1%
Vitamin C 0.1mg 0.2mg 0%
Net carbs 1.57g 20.9g N/A
Sugar 0.62g 19.76g N/A
Vitamin B2 0.052mg 0.057mg 0%
Vitamin B5 0.068mg 0.087mg 0%
Tryptophan 0.12mg 0.04mg 0%
Threonine 0.402mg 0.127mg 0%
Isoleucine 0.435mg 0.17mg 0%
Leucine 0.713mg 0.275mg 0%
Lysine 0.452mg 0.223mg 0%
Methionine 0.108mg 0.07mg 0%
Phenylalanine 0.428mg 0.136mg 0%
Valine 0.446mg 0.188mg 0%
Histidine 0.221mg 0.076mg 0%

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
3% 16% 21% 47% 14%
Protein: 2.8 g
Fats: 15.7 g
Carbs: 20.9 g
Water: 46.5 g
Other: 14.1 g
Contains more ProteinProtein +188.6%
Contains more WaterWater +81.8%
Contains more FatsFats +228.5%
Contains more CarbsCarbs +1017.6%
Contains more OtherOther +1858.3%

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
65% 30% 5%
Saturated fat: Sat. Fat 9.664 g
Monounsaturated fat: Mono. Fat 4.458 g
Polyunsaturated fat: Poly. Fat 0.669 g
Contains less Sat. FatSaturated fat -92.8%
Contains more Poly. FatPolyunsaturated fat +303.4%
Contains more Mono. FatMonounsaturated fat +322.2%

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. Liqueur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175098/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.