Tofu vs. Malt — In-Depth Nutrition Comparison
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A recap on differences between tofu and malt
- Tofu is higher in iron, calcium, manganese, copper, and selenium, yet malt is higher in vitamin B12, vitamin B2, and vitamin B5.
- Tofu covers your daily iron needs 64% more than malt.
- Tofu contains 8 times more manganese than malt. While tofu contains 0.605mg of manganese, malt contains only 0.08mg.
- The amount of saturated fat in tofu is lower.
- The glycemic index of tofu is lower.
Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Beverages, Malted drink mix, chocolate, powder, prepared with whole milk.
Infographic
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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.
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +257.1% |
| Contains more IronIron | +2452.4% |
| Contains more CopperCopper | +421.6% |
| Contains more ZincZinc | +95.1% |
| Contains less SodiumSodium | -88.3% |
| Contains more ManganeseManganese | +656.3% |
| Contains more SeleniumSelenium | +64.8% |
| Contains more PotassiumPotassium | +42.1% |
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.
| Contains more Vitamin B1Vitamin B1 | +50% |
| Contains more Vitamin KVitamin K | +700% |
| Contains more FolateFolate | +66.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin B2Vitamin B2 | +253.8% |
| Contains more Vitamin B3Vitamin B3 | +32.8% |
| Contains more Vitamin B5Vitamin B5 | +420.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 0.21mg | 64% |
| Calcium | 350mg | 98mg | 25% |
| Manganese | 0.605mg | 0.08mg | 23% |
| Vitamin B12 | 0µg | 0.42µg | 18% |
| Polyunsaturated fat | 2.699g | 0.208g | 17% |
| Copper | 0.193mg | 0.037mg | 17% |
| Vitamin B2 | 0.052mg | 0.184mg | 10% |
| Protein | 8.08g | 3.37g | 9% |
| Selenium | 8.9µg | 5.4µg | 6% |
| Vitamin B5 | 0.068mg | 0.354mg | 6% |
| Choline | 28.8mg | 5% | |
| Saturated fat | 0.691g | 1.883g | 5% |
| Magnesium | 30mg | 15mg | 4% |
| Zinc | 0.8mg | 0.41mg | 4% |
| Vitamin A | 26µg | 3% | |
| Cholesterol | 0mg | 10mg | 3% |
| Carbs | 1.87g | 11.2g | 3% |
| Potassium | 121mg | 172mg | 2% |
| Folate | 15µg | 9µg | 2% |
| Sodium | 7mg | 60mg | 2% |
| Vitamin K | 2.4µg | 0.3µg | 2% |
| Fats | 4.78g | 3.29g | 2% |
| Vitamin B1 | 0.081mg | 0.054mg | 2% |
| Monounsaturated fat | 1.056g | 0.827g | 1% |
| Caffeine | 0mg | 3mg | 1% |
| Phosphorus | 97mg | 91mg | 1% |
| Fiber | 0.3g | 0.5g | 1% |
| Calories | 76kcal | 85kcal | 0% |
| Vitamin C | 0.1mg | 0.1mg | 0% |
| Net carbs | 1.57g | 10.7g | N/A |
| Sugar | 0.62g | 6.68g | N/A |
| Vitamin E | 0.01mg | 0.06mg | 0% |
| Vitamin B3 | 0.195mg | 0.259mg | 0% |
| Vitamin B6 | 0.047mg | 0.046mg | 0% |
| Tryptophan | 0.12mg | 0.074mg | 0% |
| Threonine | 0.402mg | 0.143mg | 0% |
| Isoleucine | 0.435mg | 0.165mg | 0% |
| Leucine | 0.713mg | 0.268mg | 0% |
| Lysine | 0.452mg | 0.142mg | 0% |
| Methionine | 0.108mg | 0.074mg | 0% |
| Phenylalanine | 0.428mg | 0.15mg | 0% |
| Valine | 0.446mg | 0.193mg | 0% |
| Histidine | 0.221mg | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +139.8% |
| Contains more FatsFats | +45.3% |
| Contains more CarbsCarbs | +498.9% |
| Contains more OtherOther | +11.1% |
~equal in
Water
~81.34g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -63.3% |
| Contains more Mono. FatMonounsaturated fat | +27.7% |
| Contains more Poly. FatPolyunsaturated fat | +1197.6% |