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Tofu vs. Pudding — In-Depth Nutrition Comparison

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What are the main differences between tofu and pudding?

  • Tofu is richer in iron, calcium, manganese, selenium, and copper, while pudding is higher in vitamin B12, vitamin B2, vitamin D, and vitamin B5.
  • Tofu's daily need coverage for iron is 63% higher.
  • Pudding has 6 times less manganese than tofu. Tofu has 0.605mg of manganese, while pudding has 0.097mg.
  • Tofu is lower in saturated fat.
  • Pudding has a higher glycemic index (47) than tofu (15).

We used Tofu, raw, regular, prepared with calcium sulfate and Puddings, chocolate, dry mix, regular, prepared with whole milk types in this comparison.

Infographic

Tofu vs Pudding 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
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 14% 32% 13% 13% 37% 13% 37% 13% 13% 20%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +230.2%
Contains more IronIron +1476.5%
Contains more CopperCopper +73.9%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +11.5%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +523.7%
Contains more SeleniumSelenium +140.5%
Contains more PotassiumPotassium +24%

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
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% 13% 1.2% 17% 9.5% 36% 2.5% 20% 6.9% 39% 0.75% 3% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +113.2%
Contains more Vitamin B3Vitamin B3 +46.6%
Contains more Vitamin B6Vitamin B6 +56.7%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +275%
Contains more CholineCholine +154.9%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +201.9%
Contains more Vitamin B5Vitamin B5 +379.4%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 3% 20% 73%
Protein: 3.16 g
Fats: 3.15 g
Carbs: 19.64 g
Water: 73.13 g
Other: 0.92 g
Contains more ProteinProtein +155.7%
Contains more FatsFats +51.7%
Contains more WaterWater +15.6%
Contains more CarbsCarbs +950.3%
Contains more OtherOther +27.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
64% 29% 6%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 0.819 g
Polyunsaturated fat: Poly. Fat 0.18 g
Contains less Sat. FatSaturated fat -61.8%
Contains more Mono. FatMonounsaturated fat +28.9%
Contains more Poly. FatPolyunsaturated fat +1399.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Pudding
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 Pudding DV% diff.
Iron 5.36mg 0.34mg 63%
Calcium 350mg 106mg 24%
Manganese 0.605mg 0.097mg 22%
Polyunsaturated fat 2.699g 0.18g 17%
Vitamin B12 0µg 0.31µg 13%
Protein 8.08g 3.16g 10%
Selenium 8.9µg 3.7µg 9%
Copper 0.193mg 0.111mg 9%
Vitamin B2 0.052mg 0.157mg 8%
Vitamin D 0IU 44IU 6%
Carbs 1.87g 19.64g 6%
Vitamin D 0µg 1.1µg 6%
Saturated fat 0.691g 1.81g 5%
Vitamin B5 0.068mg 0.326mg 5%
Vitamin B1 0.081mg 0.038mg 4%
Sodium 7mg 98mg 4%
Vitamin A 39µg 4%
Choline 28.8mg 11.3mg 3%
Folate 15µg 4µg 3%
Zinc 0.8mg 0.48mg 3%
Fats 4.78g 3.15g 3%
Cholesterol 0mg 9mg 3%
Vitamin K 2.4µg 0.3µg 2%
Calories 76kcal 120kcal 2%
Magnesium 30mg 20mg 2%
Fiber 0.3g 0.8g 2%
Caffeine 0mg 2mg 1%
Phosphorus 97mg 87mg 1%
Vitamin B6 0.047mg 0.03mg 1%
Monounsaturated fat 1.056g 0.819g 1%
Potassium 121mg 150mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 18.84g N/A
Sugar 0.62g 11.96g N/A
Vitamin E 0.01mg 0.06mg 0%
Vitamin B3 0.195mg 0.133mg 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?

ok
ok
is better in case of low diet
Tofu Pudding
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Pudding
Minerals Daily Need Coverage Score
59%
Tofu
21%
Pudding

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 9mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 11.34g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 91mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 1.119g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 32)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2)
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. Pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169604/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.