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  6. Tofu vs. White wine

Tofu vs. White wine — In-Depth Nutrition Comparison

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Summary of differences between tofu and white wine

  • White wine has less iron, calcium, manganese, copper, selenium, phosphorus, vitamin B1, and zinc than tofu.
  • Tofu covers your daily need for iron, 64% more than white wine.
  • Tofu has 89 times more selenium than white wine. While tofu has 8.9µg of selenium, white wine has only 0.1µg.
  • The glycemic index of tofu is higher.

These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Alcoholic beverage, wine, table, white.

Infographic

Tofu vs White wine 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
9
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 7.1% 2.7% 6.3% 10% 1.3% 3.3% 7.7% 0.65% 15% 0.55%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +3788.9%
Contains more PotassiumPotassium +70.4%
Contains more IronIron +1885.2%
Contains more CopperCopper +4725%
Contains more ZincZinc +566.7%
Contains more PhosphorusPhosphorus +438.9%
Contains more ManganeseManganese +417.1%
Contains more SeleniumSelenium +8800%
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.
Tofu
Tofu
9
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% 0% 0% 0% 1.3% 3.5% 2% 2.7% 12% 0% 1% 0.75% 2.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1520%
Contains more Vitamin B2Vitamin B2 +246.7%
Contains more Vitamin B3Vitamin B3 +80.6%
Contains more Vitamin B5Vitamin B5 +51.1%
Contains more Vitamin KVitamin K +500%
Contains more FolateFolate +1400%
Contains more CholineCholine +569.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.05mg
~equal in Vitamin B12 ~0µg

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% 87% 10%
Protein: 0.07 g
Fats: 0 g
Carbs: 2.6 g
Water: 86.86 g
Other: 10.47 g
Contains more ProteinProtein +11442.9%
Contains more FatsFats +∞%
Contains more CarbsCarbs +39%
Contains more OtherOther +1354.2%
~equal in Water ~86.86g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu White wine
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu White wine DV% diff.
Iron 5.36mg 0.27mg 64%
Calcium 350mg 9mg 34%
Manganese 0.605mg 0.117mg 21%
Copper 0.193mg 0.004mg 21%
Polyunsaturated fat 2.699g 0g 18%
Protein 8.08g 0.07g 16%
Selenium 8.9µg 0.1µg 16%
Phosphorus 97mg 18mg 11%
Fats 4.78g 0g 7%
Vitamin B1 0.081mg 0.005mg 6%
Zinc 0.8mg 0.12mg 6%
Magnesium 30mg 10mg 5%
Folate 15µg 1µg 4%
Choline 28.8mg 4.3mg 4%
Saturated fat 0.691g 0g 3%
Monounsaturated fat 1.056g 0g 3%
Vitamin B2 0.052mg 0.015mg 3%
Vitamin K 2.4µg 0.4µg 2%
Fiber 0.3g 0g 1%
Vitamin B3 0.195mg 0.108mg 1%
Potassium 121mg 71mg 1%
Calories 76kcal 82kcal 0%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 2.6g N/A
Carbs 1.87g 2.6g 0%
Sugar 0.62g 0.96g N/A
Sodium 7mg 5mg 0%
Vitamin E 0.01mg 0mg 0%
Vitamin B5 0.068mg 0.045mg 0%
Vitamin B6 0.047mg 0.05mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu White wine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Tofu
2%
White wine
Minerals Daily Need Coverage Score
59%
Tofu
6%
White wine

Comparison summary

Which food contains less Sodium?
White wine
White wine contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
White wine
White wine is lower in Saturated fat (difference - 0.691g)
Which food is lower in glycemic index?
White wine
White wine is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.34g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 wine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174837/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.