Tofu vs. Smoothie — In-Depth Nutrition Comparison
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The main differences between tofu and smoothie
- Tofu is richer in iron and calcium, yet smoothie is richer in vitamin C, vitamin B12, and vitamin A.
- Daily need coverage for iron for tofu is 65% higher.
- Tofu contains 9 times more calcium than smoothie. Tofu contains 350mg of calcium, while smoothie contains 41mg.
- Tofu contains less sugar.
- Tofu has a lower glycemic index than smoothie.
Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Beverages, V8 SPLASH Smoothies, Strawberry Banana.
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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +753.7% |
| Contains more PotassiumPotassium | +404.2% |
| Contains more IronIron | +3473.3% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -75.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +24400% |
| Contains more Vitamin B3Vitamin B3 | +318.5% |
| Contains more Vitamin B6Vitamin B6 | +74.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 0.15mg | 65% |
| Calcium | 350mg | 41mg | 31% |
| Vitamin C | 0.1mg | 24.5mg | 27% |
| Manganese | 0.605mg | 26% | |
| Copper | 0.193mg | 21% | |
| Polyunsaturated fat | 2.699g | 18% | |
| Selenium | 8.9µg | 16% | |
| Phosphorus | 97mg | 14% | |
| Protein | 8.08g | 1.22g | 14% |
| Vitamin B12 | 0µg | 0.24µg | 10% |
| Fats | 4.78g | 0g | 7% |
| Magnesium | 30mg | 7% | |
| Vitamin B1 | 0.081mg | 7% | |
| Zinc | 0.8mg | 7% | |
| Choline | 28.8mg | 5% | |
| Vitamin B3 | 0.195mg | 0.816mg | 4% |
| Folate | 15µg | 4% | |
| Vitamin B2 | 0.052mg | 4% | |
| Vitamin B6 | 0.047mg | 0.082mg | 3% |
| Saturated fat | 0.691g | 0g | 3% |
| Potassium | 121mg | 24mg | 3% |
| Monounsaturated fat | 1.056g | 3% | |
| Vitamin K | 2.4µg | 2% | |
| Calories | 76kcal | 37kcal | 2% |
| Carbs | 1.87g | 8.16g | 2% |
| Vitamin B5 | 0.068mg | 1% | |
| Sodium | 7mg | 29mg | 1% |
| Fiber | 0.3g | 0g | 1% |
| Net carbs | 1.57g | 8.16g | N/A |
| Sugar | 0.62g | 7.35g | N/A |
| Vitamin E | 0.01mg | 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
| Contains more ProteinProtein | +562.3% |
| Contains more FatsFats | +∞% |
| Contains more OtherOther | +111.8% |
| Contains more CarbsCarbs | +336.4% |
~equal in
Water
~90.28g