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  6. Tofu vs. Milkshake

Tofu vs. Milkshake — In-Depth Nutrition Comparison

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How are tofu and milkshake different?

  • Tofu is richer in iron, manganese, calcium, copper, and selenium, while milkshake is higher in vitamin B12, vitamin B2, vitamin D, and vitamin B5.
  • Tofu covers your daily need for iron, 66% more than milkshake.
  • Tofu contains 43 times more manganese than milkshake. Tofu contains 0.605mg of manganese, while milkshake contains 0.014mg.
  • Tofu is lower in saturated fat.
  • Milkshake has a higher glycemic index (27) than tofu (15).

Tofu, raw, regular, prepared with calcium sulfate and Milk shakes, thick vanilla types were used in this article.

Infographic

Tofu vs Milkshake 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.
Tofu
Tofu
8
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 8.6% 44% 16% 3.8% 17% 11% 49% 12% 1.8% 13%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +139.7%
Contains more IronIron +5260%
Contains more CopperCopper +278.4%
Contains more ZincZinc +105.1%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +4221.4%
Contains more SeleniumSelenium +287%
Contains more PotassiumPotassium +51.2%
Contains more PhosphorusPhosphorus +18.6%

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
7
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% 8.3% 1% 18% 7.5% 45% 2.7% 22% 9.7% 65% 0.5% 5.3% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +170%
Contains more Vitamin B3Vitamin B3 +33.6%
Contains more Vitamin B6Vitamin B6 +11.9%
Contains more Vitamin KVitamin K +1100%
Contains more FolateFolate +114.3%
Contains more CholineCholine +101.4%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin B5Vitamin B5 +441.2%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Tofu Milkshake DV% diff.
Iron 5.36mg 0.1mg 66%
Manganese 0.605mg 0.014mg 26%
Vitamin B12 0µg 0.52µg 22%
Calcium 350mg 146mg 20%
Polyunsaturated fat 2.699g 0.113g 17%
Copper 0.193mg 0.051mg 16%
Selenium 8.9µg 2.3µg 12%
Vitamin B2 0.052mg 0.195mg 11%
Protein 8.08g 3.86g 8%
Vitamin D 0µg 1.2µg 6%
Vitamin B5 0.068mg 0.368mg 6%
Vitamin D 0IU 48IU 6%
Carbs 1.87g 17.75g 5%
Saturated fat 0.691g 1.886g 5%
Magnesium 30mg 12mg 4%
Vitamin B1 0.081mg 0.03mg 4%
Cholesterol 0mg 12mg 4%
Zinc 0.8mg 0.39mg 4%
Sodium 7mg 95mg 4%
Fats 4.78g 3.03g 3%
Phosphorus 97mg 115mg 3%
Vitamin A 25µg 3%
Choline 28.8mg 14.3mg 3%
Vitamin K 2.4µg 0.2µg 2%
Folate 15µg 7µg 2%
Calories 76kcal 112kcal 2%
Potassium 121mg 183mg 2%
Fiber 0.3g 0g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 17.75g N/A
Sugar 0.62g 17.75g N/A
Vitamin E 0.01mg 0.05mg 0%
Vitamin B3 0.195mg 0.146mg 0%
Vitamin B6 0.047mg 0.042mg 0%
Monounsaturated fat 1.056g 0.875g 0%
Tryptophan 0.12mg 0.054mg 0%
Threonine 0.402mg 0.174mg 0%
Isoleucine 0.435mg 0.234mg 0%
Leucine 0.713mg 0.378mg 0%
Lysine 0.452mg 0.306mg 0%
Methionine 0.108mg 0.097mg 0%
Phenylalanine 0.428mg 0.186mg 0%
Valine 0.446mg 0.258mg 0%
Histidine 0.221mg 0.105mg 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
4% 3% 18% 74%
Protein: 3.86 g
Fats: 3.03 g
Carbs: 17.75 g
Water: 74.45 g
Other: 0.91 g
Contains more ProteinProtein +109.3%
Contains more FatsFats +57.8%
Contains more WaterWater +13.6%
Contains more CarbsCarbs +849.2%
Contains more OtherOther +26.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
3
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
66% 30% 4%
Saturated fat: Sat. Fat 1.886 g
Monounsaturated fat: Mono. Fat 0.875 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -63.4%
Contains more Mono. FatMonounsaturated fat +20.7%
Contains more Poly. FatPolyunsaturated fat +2288.5%

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. Milkshake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170884/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.