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  6. Tofu vs. Smoothie

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, and Vitamin B12.
  • Daily need coverage for Iron from 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.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Beverages, V8 SPLASH Smoothies, Strawberry Banana.

Infographic

Tofu vs Smoothie 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
10
:
0
Smoothie
Smoothie
Contains more Calcium +753.7%
Contains more Iron +3473.3%
Contains more Potassium +404.2%
Contains less Sodium -75.9%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Smoothie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 6% 0% 0% 3% 4% 0% 0% 0% 0%
Contains more Calcium +753.7%
Contains more Iron +3473.3%
Contains more Potassium +404.2%
Contains less Sodium -75.9%

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
:
5
Smoothie
Smoothie
Contains more Vitamin A +380%
Contains more Vitamin C +24400%
Contains more Vitamin B3 +318.5%
Contains more Vitamin B6 +74.5%
Contains more Vitamin B12 +∞%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Smoothie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 0% 0% 82% 0% 0% 16% 0% 19% 0% 30% 0%
Contains more Vitamin A +380%
Contains more Vitamin C +24400%
Contains more Vitamin B3 +318.5%
Contains more Vitamin B6 +74.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Smoothie
Smoothie
Contains more Protein +562.3%
Contains more Fats +∞%
Contains more Other +111.8%
Contains more Carbs +336.4%
Equal in Water - 90.28
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Smoothie
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more Protein +562.3%
Contains more Fats +∞%
Contains more Other +111.8%
Contains more Carbs +336.4%
Equal in Water - 90.28

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Smoothie
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Smoothie Opinion
Net carbs 1.57g 8.16g Smoothie
Protein 8.08g 1.22g Tofu
Fats 4.78g 0g Tofu
Carbs 1.87g 8.16g Smoothie
Calories 76kcal 37kcal Tofu
Sugar 0.62g 7.35g Tofu
Fiber 0.3g 0g Tofu
Calcium 350mg 41mg Tofu
Iron 5.36mg 0.15mg Tofu
Magnesium 30mg Tofu
Phosphorus 97mg Tofu
Potassium 121mg 24mg Tofu
Sodium 7mg 29mg Tofu
Zinc 0.8mg Tofu
Copper 0.193mg Tofu
Manganese 0.605mg Tofu
Selenium 8.9µg Tofu
Vitamin A 85IU 408IU Smoothie
Vitamin E 0.01mg Tofu
Vitamin C 0.1mg 24.5mg Smoothie
Vitamin B1 0.081mg Tofu
Vitamin B2 0.052mg Tofu
Vitamin B3 0.195mg 0.816mg Smoothie
Vitamin B5 0.068mg Tofu
Vitamin B6 0.047mg 0.082mg Smoothie
Folate 15µg Tofu
Vitamin B12 0µg 0.24µg Smoothie
Vitamin K 2.4µg Tofu
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Saturated Fat 0.691g 0g Smoothie
Monounsaturated Fat 1.056g Tofu
Polyunsaturated fat 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Smoothie
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
Smoothie
Minerals Daily Need Coverage Score
59%
Tofu
2%
Smoothie

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 6.73g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated Fat?
Smoothie
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 ($)
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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.