Tofu vs. Piña colada — In-Depth Nutrition Comparison
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The main differences between tofu and piña colada
- Tofu is richer in iron, calcium, selenium, phosphorus, copper, zinc, and magnesium, yet piña colada is richer in vitamin C.
- Daily need coverage for iron for tofu is 64% higher.
- Tofu contains 44 times more calcium than piña colada. Tofu contains 350mg of calcium, while piña colada contains 8mg.
- Tofu contains less saturated fat.
Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Alcoholic beverage, pina colada, prepared-from-recipe.
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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 | +275% |
| Contains more CalciumCalcium | +4275% |
| Contains more PotassiumPotassium | +70.4% |
| Contains more IronIron | +2452.4% |
| Contains more CopperCopper | +144.3% |
| Contains more ZincZinc | +515.4% |
| Contains more PhosphorusPhosphorus | +1285.7% |
| Contains more ManganeseManganese | +14.6% |
| Contains more SeleniumSelenium | +1171.4% |
| Contains less SodiumSodium | -14.3% |
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 | +179.3% |
| Contains more Vitamin B2Vitamin B2 | +205.9% |
| Contains more Vitamin B3Vitamin B3 | +65.3% |
| Contains more Vitamin B5Vitamin B5 | +11.5% |
| Contains more Vitamin KVitamin K | +2300% |
| Contains more FolateFolate | +25% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +4800% |
| Contains more Vitamin EVitamin E | +100% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
Protein:
0.42 g
Fats:
1.88 g
Carbs:
22.66 g
Water:
64.99 g
Other:
10.05 g
| Contains more ProteinProtein | +1823.8% |
| Contains more FatsFats | +154.3% |
| Contains more WaterWater | +30.1% |
| Contains more CarbsCarbs | +1111.8% |
| Contains more OtherOther | +1295.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.691 g
Monounsaturated fat:
Mono. Fat
1.056 g
Polyunsaturated fat:
Poly. Fat
2.699 g
Saturated fat:
Sat. Fat
1.636 g
Monounsaturated fat:
Mono. Fat
0.082 g
Polyunsaturated fat:
Poly. Fat
0.033 g
| Contains less Sat. FatSaturated fat | -57.8% |
| Contains more Mono. FatMonounsaturated fat | +1187.8% |
| Contains more Poly. FatPolyunsaturated fat | +8078.8% |
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 Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 5.36mg | 0.21mg | 64% |
| Calcium | 350mg | 8mg | 34% |
| Polyunsaturated fat | 2.699g | 0.033g | 18% |
| Protein | 8.08g | 0.42g | 15% |
| Selenium | 8.9µg | 0.7µg | 15% |
| Phosphorus | 97mg | 7mg | 13% |
| Copper | 0.193mg | 0.079mg | 13% |
| Carbs | 1.87g | 22.66g | 7% |
| Zinc | 0.8mg | 0.13mg | 6% |
| Calories | 76kcal | 174kcal | 5% |
| Vitamin C | 0.1mg | 4.9mg | 5% |
| Magnesium | 30mg | 8mg | 5% |
| Choline | 28.8mg | 5% | |
| Saturated fat | 0.691g | 1.636g | 4% |
| Vitamin B1 | 0.081mg | 0.029mg | 4% |
| Fats | 4.78g | 1.88g | 4% |
| Manganese | 0.605mg | 0.528mg | 3% |
| Vitamin B2 | 0.052mg | 0.017mg | 3% |
| Monounsaturated fat | 1.056g | 0.082g | 2% |
| Vitamin K | 2.4µg | 0.1µg | 2% |
| Folate | 15µg | 12µg | 1% |
| Potassium | 121mg | 71mg | 1% |
| Net carbs | 1.57g | 22.36g | N/A |
| Sugar | 0.62g | 22.33g | N/A |
| Fiber | 0.3g | 0.3g | 0% |
| Sodium | 7mg | 6mg | 0% |
| Vitamin E | 0.01mg | 0.02mg | 0% |
| Vitamin B3 | 0.195mg | 0.118mg | 0% |
| Vitamin B5 | 0.068mg | 0.061mg | 0% |
| Vitamin B6 | 0.047mg | 0.045mg | 0% |
| Tryptophan | 0.12mg | 0% | |
| Threonine | 0.402mg | 0% | |
| Isoleucine | 0.435mg | 0% | |
| Leucine | 0.713mg | 0% | |
| Lysine | 0.452mg | 0% | |
| Methionine | 0.108mg | 0% | |
| Phenylalanine | 0.428mg | 0% | |
| Valine | 0.446mg | 0% | |
| Histidine | 0.221mg | 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 | Equal | |
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%
4%
Minerals Daily Need Coverage Score
59%
13%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 21.71g)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 0.945g)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu is relatively richer in vitamins
Which food contains less Sodium?
Piña colada contains less Sodium (difference - 1mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (15)
Which food is cheaper?
?
The foods are relatively equal in price ($)