Tofu vs. Water — In-Depth Nutrition Comparison
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How are tofu and water different?
- Tofu has more iron, calcium, manganese, copper, phosphorus, zinc, and magnesium than water.
- Daily need coverage for iron for tofu is 67% higher.
- Water has a lower glycemic index (0) than tofu (15).
Tofu, raw, regular, prepared with calcium sulfate and Beverages, water, tap, well are the varieties used in this article.
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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 | +2900% |
| Contains more CalciumCalcium | +11566.7% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +1106.3% |
| Contains more ZincZinc | +7900% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -28.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 0mg | 67% |
| Calcium | 350mg | 3mg | 35% |
| Manganese | 0.605mg | 0mg | 26% |
| Copper | 0.193mg | 0.016mg | 20% |
| Polyunsaturated fat | 2.699g | 18% | |
| Protein | 8.08g | 0g | 16% |
| Selenium | 8.9µg | 16% | |
| Phosphorus | 97mg | 0mg | 14% |
| Vitamin B1 | 0.081mg | 7% | |
| Fats | 4.78g | 0g | 7% |
| Magnesium | 30mg | 1mg | 7% |
| Zinc | 0.8mg | 0.01mg | 7% |
| Choline | 28.8mg | 5% | |
| Folate | 15µg | 4% | |
| Vitamin B6 | 0.047mg | 4% | |
| Vitamin B2 | 0.052mg | 4% | |
| Calories | 76kcal | 0kcal | 4% |
| Potassium | 121mg | 0mg | 4% |
| Monounsaturated fat | 1.056g | 3% | |
| Saturated fat | 0.691g | 3% | |
| Vitamin K | 2.4µg | 2% | |
| Fiber | 0.3g | 0g | 1% |
| Vitamin B3 | 0.195mg | 1% | |
| Vitamin B5 | 0.068mg | 1% | |
| Carbs | 1.87g | 0g | 1% |
| Vitamin C | 0.1mg | 0% | |
| Net carbs | 1.57g | 0g | N/A |
| Sugar | 0.62g | N/A | |
| Sodium | 7mg | 5mg | 0% |
| 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 | +∞% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +620% |
| Contains more WaterWater | +18.2% |