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  6. Tofu vs. Buttermilk

Tofu vs. Buttermilk — In-Depth Nutrition Comparison

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The main differences between tofu and buttermilk

  • Tofu is richer than buttermilk in calcium, manganese, copper, iron, selenium, phosphorus, magnesium, zinc, vitamin B1, and fiber.
  • Daily need coverage for calcium for tofu is 57% higher.

Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Milk, buttermilk, fluid, cultured, lowfat.

Infographic

Tofu vs Buttermilk infographic
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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.
Tofu
Tofu
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
Contains more MagnesiumMagnesium +427.3%
Contains more CalciumCalcium +488.8%
Contains more PotassiumPotassium +57%
Contains more IronIron +5220%
Contains more CopperCopper +3336.4%
Contains more ZincZinc +273.8%
Contains more PhosphorusPhosphorus +113.5%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +58950%
Contains more SeleniumSelenium +770%

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
4
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
Contains more Vitamin B1Vitamin B1 +364.7%
Contains more Vitamin B3Vitamin B3 +556.9%
Contains more Vitamin B6Vitamin B6 +170.6%
Contains more FolateFolate +480%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin B2Vitamin B2 +51%
Contains more Vitamin B5Vitamin B5 +106.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Buttermilk DV% diff.
Calcium 683mg 116mg 57%
Manganese 1.181mg 0.002mg 51%
Copper 0.378mg 0.011mg 41%
Polyunsaturated fat 4.921g 0.033g 33%
Iron 2.66mg 0.05mg 33%
Selenium 17.4µg 2µg 28%
Protein 17.27g 3.31g 28%
Phosphorus 190mg 89mg 14%
Fats 8.72g 0.88g 12%
Magnesium 58mg 11mg 11%
Vitamin B1 0.158mg 0.034mg 10%
Zinc 1.57mg 0.42mg 10%
Vitamin B12 0µg 0.22µg 9%
Fiber 2.3g 0g 9%
Sodium 14mg 190mg 8%
Folate 29µg 5µg 6%
Calories 144kcal 40kcal 5%
Vitamin B2 0.102mg 0.154mg 4%
Vitamin B6 0.092mg 0.034mg 4%
Monounsaturated fat 1.925g 0.254g 4%
Choline 17.7mg 3%
Saturated fat 1.261g 0.548g 3%
Potassium 237mg 151mg 3%
Vitamin B5 0.133mg 0.275mg 3%
Vitamin B3 0.381mg 0.058mg 2%
Vitamin A 14µg 2%
Vitamin C 0.2mg 1mg 1%
Cholesterol 0mg 4mg 1%
Carbs 2.78g 4.79g 1%
Net carbs 0.48g 4.79g N/A
Vitamin D 0IU 1IU 0%
Sugar 4.79g N/A
Vitamin E 0.05mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.235mg 0.042mg 0%
Threonine 0.785mg 0.141mg 0%
Isoleucine 0.849mg 0.171mg 0%
Leucine 1.392mg 0.313mg 0%
Lysine 0.883mg 0.277mg 0%
Methionine 0.211mg 0.087mg 0%
Phenylalanine 0.835mg 0.171mg 0%
Valine 0.87mg 0.217mg 0%
Histidine 0.431mg 0.1mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Contains more ProteinProtein +421.8%
Contains more FatsFats +890.9%
Contains more OtherOther +57.3%
Contains more CarbsCarbs +72.3%
Contains more WaterWater +29.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains more Mono. FatMonounsaturated fat +657.9%
Contains more Poly. FatPolyunsaturated fat +14812.1%
Contains less Sat. FatSaturated fat -56.5%

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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/172475/nutrients
  2. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.