Tofu vs. Whey — In-Depth Nutrition Comparison
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Differences between tofu and whey
- Tofu has more iron, calcium, manganese, copper, selenium, phosphorus, and zinc, while whey has more vitamin B12, vitamin B2, and vitamin B5.
- Tofu's daily need coverage for iron is 66% higher.
- Whey contains 605 times less manganese than tofu. Tofu contains 0.605mg of manganese, while whey contains 0.001mg.
- Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of whey is 43.
The food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Whey, sweet, fluid.
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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 | +275% |
| Contains more CalciumCalcium | +644.7% |
| Contains more IronIron | +8833.3% |
| Contains more CopperCopper | +4725% |
| Contains more ZincZinc | +515.4% |
| Contains more PhosphorusPhosphorus | +110.9% |
| Contains less SodiumSodium | -87% |
| Contains more ManganeseManganese | +60400% |
| Contains more SeleniumSelenium | +368.4% |
| Contains more PotassiumPotassium | +33.1% |
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 | +125% |
| Contains more Vitamin B3Vitamin B3 | +163.5% |
| Contains more Vitamin B6Vitamin B6 | +51.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1400% |
| Contains more CholineCholine | +80% |
| Contains more Vitamin B2Vitamin B2 | +203.8% |
| Contains more Vitamin B5Vitamin B5 | +463.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 0.06mg | 66% |
| Calcium | 350mg | 47mg | 30% |
| Manganese | 0.605mg | 0.001mg | 26% |
| Copper | 0.193mg | 0.004mg | 21% |
| Polyunsaturated fat | 2.699g | 0.011g | 18% |
| Protein | 8.08g | 0.85g | 14% |
| Selenium | 8.9µg | 1.9µg | 13% |
| Vitamin B12 | 0µg | 0.28µg | 12% |
| Vitamin B2 | 0.052mg | 0.158mg | 8% |
| Fats | 4.78g | 0.36g | 7% |
| Phosphorus | 97mg | 46mg | 7% |
| Zinc | 0.8mg | 0.13mg | 6% |
| Vitamin B5 | 0.068mg | 0.383mg | 6% |
| Magnesium | 30mg | 8mg | 5% |
| Vitamin B1 | 0.081mg | 0.036mg | 4% |
| Folate | 15µg | 1µg | 4% |
| Monounsaturated fat | 1.056g | 0.1g | 2% |
| Choline | 28.8mg | 16mg | 2% |
| Saturated fat | 0.691g | 0.23g | 2% |
| Vitamin K | 2.4µg | 0µg | 2% |
| Calories | 76kcal | 27kcal | 2% |
| Sodium | 7mg | 54mg | 2% |
| Vitamin B3 | 0.195mg | 0.074mg | 1% |
| Vitamin B6 | 0.047mg | 0.031mg | 1% |
| Fiber | 0.3g | 0g | 1% |
| Potassium | 121mg | 161mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Carbs | 1.87g | 5.14g | 1% |
| Vitamin C | 0.1mg | 0.1mg | 0% |
| Net carbs | 1.57g | 5.14g | N/A |
| Sugar | 0.62g | 5.14g | N/A |
| Vitamin E | 0.01mg | 0mg | 0% |
| Vitamin A | 3µg | 0% | |
| Tryptophan | 0.12mg | 0.013mg | 0% |
| Threonine | 0.402mg | 0.054mg | 0% |
| Isoleucine | 0.435mg | 0.047mg | 0% |
| Leucine | 0.713mg | 0.078mg | 0% |
| Lysine | 0.452mg | 0.068mg | 0% |
| Methionine | 0.108mg | 0.016mg | 0% |
| Phenylalanine | 0.428mg | 0.027mg | 0% |
| Valine | 0.446mg | 0.046mg | 0% |
| Histidine | 0.221mg | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +850.6% |
| Contains more FatsFats | +1227.8% |
| Contains more OtherOther | +35.8% |
| Contains more CarbsCarbs | +174.9% |
| Contains more WaterWater | +10.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +956% |
| Contains more Poly. FatPolyunsaturated fat | +24436.4% |
| Contains less Sat. FatSaturated fat | -66.7% |