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Tofu vs. White chocolate — In-Depth Nutrition Comparison

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The main differences between tofu and white chocolate

  • Tofu is richer in iron, manganese, calcium, copper, and selenium, yet white chocolate is richer in vitamin B12, vitamin B2, phosphorus, and vitamin B5.
  • Daily need coverage for saturated fat for white chocolate is 94% higher.
  • Tofu contains 76 times more manganese than white chocolate. Tofu contains 0.605mg of manganese, while white chocolate contains 0.008mg.
  • Tofu contains less saturated fat.
  • Tofu has a lower glycemic index than white chocolate.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Candies, white chocolate.

Infographic

Tofu vs White chocolate 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
7
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% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +75.9%
Contains more IronIron +2133.3%
Contains more CopperCopper +221.7%
Contains less SodiumSodium -92.2%
Contains more ManganeseManganese +7462.5%
Contains more SeleniumSelenium +97.8%
Contains more PotassiumPotassium +136.4%
Contains more PhosphorusPhosphorus +81.4%
~equal in Zinc ~0.74mg

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
2
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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin B1Vitamin B1 +28.6%
Contains more FolateFolate +114.3%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin EVitamin E +9500%
Contains more Vitamin B2Vitamin B2 +442.3%
Contains more Vitamin B3Vitamin B3 +282.1%
Contains more Vitamin B5Vitamin B5 +794.1%
Contains more Vitamin B6Vitamin B6 +19.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +279.2%
~equal in Vitamin D ~0µg
~equal in Choline ~29.5mg

All nutrients comparison - raw data values

Nutrient Tofu White chocolate DV% diff.
Saturated fat 0.691g 19.412g 85%
Iron 5.36mg 0.24mg 64%
Fats 4.78g 32.09g 42%
Manganese 0.605mg 0.008mg 26%
Vitamin B12 0µg 0.56µg 23%
Calories 76kcal 539kcal 23%
Monounsaturated fat 1.056g 9.097g 20%
Carbs 1.87g 59.24g 19%
Vitamin B2 0.052mg 0.282mg 18%
Calcium 350mg 199mg 15%
Copper 0.193mg 0.06mg 15%
Vitamin B5 0.068mg 0.608mg 11%
Phosphorus 97mg 176mg 11%
Polyunsaturated fat 2.699g 1.013g 11%
Selenium 8.9µg 4.5µg 8%
Cholesterol 0mg 21mg 7%
Vitamin K 2.4µg 9.1µg 6%
Vitamin E 0.01mg 0.96mg 6%
Potassium 121mg 286mg 5%
Magnesium 30mg 12mg 4%
Sodium 7mg 90mg 4%
Protein 8.08g 5.87g 4%
Vitamin B3 0.195mg 0.745mg 3%
Folate 15µg 7µg 2%
Vitamin B1 0.081mg 0.063mg 2%
Vitamin B6 0.047mg 0.056mg 1%
Vitamin A 9µg 1%
Zinc 0.8mg 0.74mg 1%
Vitamin C 0.1mg 0.5mg 0%
Net carbs 1.57g 59.04g N/A
Sugar 0.62g 59g N/A
Fiber 0.3g 0.2g 0%
Choline 28.8mg 29.5mg 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
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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more ProteinProtein +37.6%
Contains more WaterWater +6403.8%
Contains more FatsFats +571.3%
Contains more CarbsCarbs +3067.9%
Contains more OtherOther +108.3%

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% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -96.4%
Contains more Poly. FatPolyunsaturated fat +166.4%
Contains more Mono. FatMonounsaturated fat +761.5%

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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.