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  6. Tofu vs. Malt

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.

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

Tofu vs Malt 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
:
1
Malt
Malt
Contains more Calcium +257.1%
Contains more Iron +2452.4%
Contains more Magnesium +100%
Contains less Sodium -88.3%
Contains more Zinc +95.1%
Contains more Copper +421.6%
Contains more Manganese +656.3%
Contains more Selenium +64.8%
Contains more Potassium +42.1%
Equal in Phosphorus - 91
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Malt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 8% 11% 39% 16% 8% 12% 13% 11% 30%
Contains more Calcium +257.1%
Contains more Iron +2452.4%
Contains more Magnesium +100%
Contains less Sodium -88.3%
Contains more Zinc +95.1%
Contains more Copper +421.6%
Contains more Manganese +656.3%
Contains more Selenium +64.8%
Contains more Potassium +42.1%
Equal in Phosphorus - 91

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
5
:
6
Malt
Malt
Contains more Vitamin B1 +50%
Contains more Folate +66.7%
Contains more Vitamin K +700%
Contains more Vitamin A +11.8%
Contains more Vitamin E +500%
Contains more Vitamin B2 +253.8%
Contains more Vitamin B3 +32.8%
Contains more Vitamin B5 +420.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin C - 0.1
Equal in Vitamin B6 - 0.046
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Malt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 2% 0% 1% 14% 43% 5% 22% 11% 7% 53% 1%
Contains more Vitamin B1 +50%
Contains more Folate +66.7%
Contains more Vitamin K +700%
Contains more Vitamin A +11.8%
Contains more Vitamin E +500%
Contains more Vitamin B2 +253.8%
Contains more Vitamin B3 +32.8%
Contains more Vitamin B5 +420.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin C - 0.1
Equal in Vitamin B6 - 0.046

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Malt
Malt
Contains more Protein +139.8%
Contains more Fats +45.3%
Contains more Carbs +498.9%
Contains more Other +11.1%
Equal in Water - 81.34
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Malt
3% 3% 11% 81%
Protein: 3.37 g
Fats: 3.29 g
Carbs: 11.2 g
Water: 81.34 g
Other: 0.8 g
Contains more Protein +139.8%
Contains more Fats +45.3%
Contains more Carbs +498.9%
Contains more Other +11.1%
Equal in Water - 81.34

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
3
:
0
Malt
Malt
Contains less Saturated Fat -63.3%
Contains more Monounsaturated Fat +27.7%
Contains more Polyunsaturated fat +1197.6%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Malt
65% 28% 7%
Saturated Fat: 1.883 g
Monounsaturated Fat: 0.827 g
Polyunsaturated fat: 0.208 g
Contains less Saturated Fat -63.3%
Contains more Monounsaturated Fat +27.7%
Contains more Polyunsaturated fat +1197.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Malt Opinion
Net carbs 1.57g 10.7g Malt
Protein 8.08g 3.37g Tofu
Fats 4.78g 3.29g Tofu
Carbs 1.87g 11.2g Malt
Calories 76kcal 85kcal Malt
Sugar 0.62g 6.68g Tofu
Fiber 0.3g 0.5g Malt
Calcium 350mg 98mg Tofu
Iron 5.36mg 0.21mg Tofu
Magnesium 30mg 15mg Tofu
Phosphorus 97mg 91mg Tofu
Potassium 121mg 172mg Malt
Sodium 7mg 60mg Tofu
Zinc 0.8mg 0.41mg Tofu
Copper 0.193mg 0.037mg Tofu
Manganese 0.605mg 0.08mg Tofu
Selenium 8.9µg 5.4µg Tofu
Vitamin A 85IU 95IU Malt
Vitamin A RAE 26µg Malt
Vitamin E 0.01mg 0.06mg Malt
Vitamin C 0.1mg 0.1mg
Vitamin B1 0.081mg 0.054mg Tofu
Vitamin B2 0.052mg 0.184mg Malt
Vitamin B3 0.195mg 0.259mg Malt
Vitamin B5 0.068mg 0.354mg Malt
Vitamin B6 0.047mg 0.046mg Tofu
Folate 15µg 9µg Tofu
Vitamin B12 0µg 0.42µg Malt
Vitamin K 2.4µg 0.3µg Tofu
Tryptophan 0.12mg 0.074mg Tofu
Threonine 0.402mg 0.143mg Tofu
Isoleucine 0.435mg 0.165mg Tofu
Leucine 0.713mg 0.268mg Tofu
Lysine 0.452mg 0.142mg Tofu
Methionine 0.108mg 0.074mg Tofu
Phenylalanine 0.428mg 0.15mg Tofu
Valine 0.446mg 0.193mg Tofu
Histidine 0.221mg 0.077mg Tofu
Cholesterol 0mg 10mg Tofu
Saturated Fat 0.691g 1.883g Tofu
Monounsaturated Fat 1.056g 0.827g Tofu
Polyunsaturated fat 2.699g 0.208g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Malt
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
6%
Tofu
13%
Malt
Minerals Daily Need Coverage Score
59%
Tofu
17%
Malt

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 6.06g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 1.192g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 44)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
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. Malt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174867/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.