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  6. Tofu vs. Piña colada

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.

Infographic

Tofu vs Piña colada 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
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 5.7% 2.4% 6.3% 7.9% 26% 3.5% 3% 0.78% 69% 3.8%
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.
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 16% 0% 0.4% 0% 7.3% 3.9% 2.2% 3.7% 10% 0% 0.25% 9% 0%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.045mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Piña colada 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%

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
2% 23% 65% 10%
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
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
93% 5% 2%
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%

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. Piña colada - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168752/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.