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.
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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 | +∞% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
13%
Minerals Daily Need Coverage Score
59%
17%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 10mg)
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 6.06g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 53mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 1.192g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 44)
Which food is cheaper?
Tofu is cheaper (difference - $1)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is richer in vitamins?
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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.