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 | +∞% |
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
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 Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
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% |
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 |
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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%
11%
Minerals Daily Need Coverage Score
59%
2%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 6.73g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 29)
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 is lower in Saturated fat?
Smoothie is lower in Saturated fat (difference - 0.691g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)