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  6. Tofu vs. Whipped cream

Tofu vs. Whipped cream — In-Depth Nutrition Comparison

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Differences between tofu and whipped cream

  • Tofu has more iron, manganese, calcium, copper, and selenium, while whipped cream has more vitamin B12 and vitamin A.
  • Tofu's daily need coverage for iron is 66% higher.
  • Whipped cream contains 605 times less manganese than tofu. Tofu contains 0.605mg of manganese, while whipped cream contains 0.001mg.
  • The amount of saturated fat in tofu is lower.
  • Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of whipped cream is 55.

The food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Cream, whipped, cream topping, pressurized.

Infographic

Tofu vs Whipped cream 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 7.9% 30% 13% 1.9% 3.3% 10% 38% 1% 0.13% 7.6%
Contains more MagnesiumMagnesium +172.7%
Contains more CalciumCalcium +246.5%
Contains more IronIron +10620%
Contains more CopperCopper +1830%
Contains more ZincZinc +116.2%
Contains less SodiumSodium -12.5%
Contains more ManganeseManganese +60400%
Contains more SeleniumSelenium +535.7%
Contains more PotassiumPotassium +21.5%
~equal in Phosphorus ~89mg

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
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 0% 63% 13% 6% 9.3% 15% 1.3% 18% 9.5% 36% 4.8% 2.3% 9.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +118.9%
Contains more Vitamin B3Vitamin B3 +178.6%
Contains more Vitamin B6Vitamin B6 +14.6%
Contains more Vitamin KVitamin K +26.3%
Contains more FolateFolate +400%
Contains more CholineCholine +71.4%
Contains more Vitamin EVitamin E +6300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B5Vitamin B5 +348.5%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Tofu Whipped cream DV% diff.
Iron 5.36mg 0.05mg 66%
Saturated fat 0.691g 13.831g 60%
Fats 4.78g 22.22g 27%
Manganese 0.605mg 0.001mg 26%
Cholesterol 0mg 76mg 25%
Calcium 350mg 101mg 25%
Vitamin A 188µg 21%
Copper 0.193mg 0.01mg 20%
Selenium 8.9µg 1.4µg 14%
Monounsaturated fat 1.056g 6.418g 13%
Polyunsaturated fat 2.699g 0.825g 12%
Vitamin B12 0µg 0.29µg 12%
Protein 8.08g 3.2g 10%
Calories 76kcal 257kcal 9%
Magnesium 30mg 11mg 5%
Vitamin B5 0.068mg 0.305mg 5%
Carbs 1.87g 12.49g 4%
Vitamin E 0.01mg 0.64mg 4%
Zinc 0.8mg 0.37mg 4%
Vitamin B1 0.081mg 0.037mg 4%
Folate 15µg 3µg 3%
Choline 28.8mg 16.8mg 2%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 16IU 2%
Fiber 0.3g 0g 1%
Vitamin B2 0.052mg 0.065mg 1%
Vitamin B3 0.195mg 0.07mg 1%
Potassium 121mg 147mg 1%
Phosphorus 97mg 89mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 12.49g N/A
Sugar 0.62g 8g N/A
Sodium 7mg 8mg 0%
Vitamin B6 0.047mg 0.041mg 0%
Vitamin K 2.4µg 1.9µg 0%
Tryptophan 0.12mg 0.045mg 0%
Threonine 0.402mg 0.144mg 0%
Isoleucine 0.435mg 0.194mg 0%
Leucine 0.713mg 0.313mg 0%
Lysine 0.452mg 0.254mg 0%
Methionine 0.108mg 0.08mg 0%
Phenylalanine 0.428mg 0.154mg 0%
Valine 0.446mg 0.214mg 0%
Histidine 0.221mg 0.087mg 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
3% 22% 12% 61%
Protein: 3.2 g
Fats: 22.22 g
Carbs: 12.49 g
Water: 61.33 g
Other: 0.76 g
Contains more ProteinProtein +152.5%
Contains more WaterWater +37.9%
Contains more FatsFats +364.9%
Contains more CarbsCarbs +567.9%
~equal in Other ~0.76g

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
66% 30% 4%
Saturated fat: Sat. Fat 13.831 g
Monounsaturated fat: Mono. Fat 6.418 g
Polyunsaturated fat: Poly. Fat 0.825 g
Contains less Sat. FatSaturated fat -95%
Contains more Poly. FatPolyunsaturated fat +227.2%
Contains more Mono. FatMonounsaturated fat +507.8%

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. Whipped cream - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170860/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.