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Tofu vs. Soft serve — In-Depth Nutrition Comparison

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Summary of differences between tofu and soft serve

  • Tofu has more iron, manganese, calcium, copper, and selenium; however, soft serve is higher in vitamin B12, vitamin A, and vitamin B2.
  • Tofu covers your daily need for iron, 64% more than soft serve.
  • Tofu has 121 times more manganese than soft serve. While tofu has 0.605mg of manganese, soft serve has only 0.005mg.
  • Tofu has less saturated fat.
  • The glycemic index of soft serve is higher.

These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Ice cream, soft serve, chocolate.

Infographic

Tofu vs Soft serve 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
8
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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +167.2%
Contains more IronIron +2452.4%
Contains more CopperCopper +543.3%
Contains more ZincZinc +53.8%
Contains less SodiumSodium -88.5%
Contains more ManganeseManganese +12000%
Contains more SeleniumSelenium +196.7%
Contains more PotassiumPotassium +46.3%
Contains more PhosphorusPhosphorus +19.6%

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
4
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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin B1Vitamin B1 +65.3%
Contains more Vitamin B3Vitamin B3 +105.3%
Contains more Vitamin KVitamin K +166.7%
Contains more FolateFolate +66.7%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin EVitamin E +6000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B5Vitamin B5 +644.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B6 ~0.048mg
~equal in Choline ~26mg

All nutrients comparison - raw data values

Nutrient Tofu Soft serve DV% diff.
Iron 5.36mg 0.21mg 64%
Saturated fat 0.691g 7.46g 31%
Cholesterol 0mg 91mg 30%
Manganese 0.605mg 0.005mg 26%
Calcium 350mg 131mg 22%
Vitamin B12 0µg 0.5µg 21%
Copper 0.193mg 0.03mg 18%
Vitamin A 162µg 18%
Polyunsaturated fat 2.699g 0.46g 15%
Fats 4.78g 13g 13%
Selenium 8.9µg 3µg 11%
Vitamin B2 0.052mg 0.182mg 10%
Vitamin B5 0.068mg 0.506mg 9%
Protein 8.08g 4.1g 8%
Calories 76kcal 222kcal 7%
Carbs 1.87g 22.2g 7%
Monounsaturated fat 1.056g 3.49g 6%
Magnesium 30mg 12mg 4%
Vitamin E 0.01mg 0.61mg 4%
Vitamin D 0µg 0.7µg 4%
Vitamin D 0IU 29IU 4%
Zinc 0.8mg 0.52mg 3%
Phosphorus 97mg 116mg 3%
Vitamin B1 0.081mg 0.049mg 3%
Folate 15µg 9µg 2%
Potassium 121mg 177mg 2%
Fiber 0.3g 0.7g 2%
Sodium 7mg 61mg 2%
Vitamin B3 0.195mg 0.095mg 1%
Vitamin C 0.1mg 0.8mg 1%
Caffeine 0mg 2mg 1%
Choline 28.8mg 26mg 1%
Vitamin K 2.4µg 0.9µg 1%
Net carbs 1.57g 21.5g N/A
Sugar 0.62g 21.16g N/A
Vitamin B6 0.047mg 0.048mg 0%
Tryptophan 0.12mg 0.048mg 0%
Threonine 0.402mg 0.169mg 0%
Isoleucine 0.435mg 0.215mg 0%
Leucine 0.713mg 0.353mg 0%
Lysine 0.452mg 0.296mg 0%
Methionine 0.108mg 0.091mg 0%
Phenylalanine 0.428mg 0.176mg 0%
Valine 0.446mg 0.241mg 0%
Histidine 0.221mg 0.099mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more ProteinProtein +97.1%
Contains more WaterWater +41.4%
Contains more FatsFats +172%
Contains more CarbsCarbs +1087.2%
Contains more OtherOther +25%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -90.7%
Contains more Poly. FatPolyunsaturated fat +486.7%
Contains more Mono. FatMonounsaturated fat +230.5%

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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.