Tofu vs. Chocolate — In-Depth Nutrition Comparison
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How are tofu and chocolate different?
- Tofu is richer in calcium, selenium, and vitamin B1, while chocolate is higher in copper, iron, magnesium, fiber, manganese, and vitamin B12.
- Chocolate covers your daily need for saturated fat, 86% more than tofu.
- Tofu contains 12 times more calcium than chocolate. Tofu contains 683mg of calcium, while chocolate contains 56mg.
- Tofu is lower in saturated fat.
Tofu, raw, firm, prepared with calcium sulfate and Chocolate, dark, 45- 59% cacao solids types were used in this article.
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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 CalciumCalcium | +1119.6% |
| Contains less SodiumSodium | -41.7% |
| Contains more SeleniumSelenium | +480% |
| Contains more MagnesiumMagnesium | +151.7% |
| Contains more PotassiumPotassium | +135.9% |
| Contains more IronIron | +201.5% |
| Contains more CopperCopper | +172% |
| Contains more ZincZinc | +28% |
| Contains more ManganeseManganese | +20.2% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +532% |
| Contains more Vitamin B2Vitamin B2 | +104% |
| Contains more Vitamin B6Vitamin B6 | +119% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin B3Vitamin B3 | +90.3% |
| Contains more Vitamin B5Vitamin B5 | +123.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 1.261g | 18.519g | 78% |
| Copper | 0.378mg | 1.028mg | 72% |
| Iron | 2.66mg | 8.02mg | 67% |
| Calcium | 683mg | 56mg | 63% |
| Fats | 8.72g | 31.28g | 35% |
| Polyunsaturated fat | 4.921g | 1.092g | 26% |
| Selenium | 17.4µg | 3µg | 26% |
| Protein | 17.27g | 4.88g | 25% |
| Magnesium | 58mg | 146mg | 21% |
| Calories | 144kcal | 546kcal | 20% |
| Monounsaturated fat | 1.925g | 9.54g | 19% |
| Fiber | 2.3g | 7g | 19% |
| Carbs | 2.78g | 61.17g | 19% |
| Vitamin B1 | 0.158mg | 0.025mg | 11% |
| Caffeine | 43mg | 11% | |
| Vitamin B12 | 0µg | 0.23µg | 10% |
| Manganese | 1.181mg | 1.419mg | 10% |
| Potassium | 237mg | 559mg | 9% |
| Folate | 29µg | 7% | |
| Vitamin K | 8.1µg | 7% | |
| Zinc | 1.57mg | 2.01mg | 4% |
| Vitamin E | 0.54mg | 4% | |
| Vitamin B2 | 0.102mg | 0.05mg | 4% |
| Vitamin B6 | 0.092mg | 0.042mg | 4% |
| Cholesterol | 0mg | 8mg | 3% |
| Vitamin B5 | 0.133mg | 0.297mg | 3% |
| Vitamin B3 | 0.381mg | 0.725mg | 2% |
| Phosphorus | 190mg | 206mg | 2% |
| Vitamin C | 0.2mg | 0% | |
| Net carbs | 0.48g | 54.17g | N/A |
| Sugar | 47.9g | N/A | |
| Sodium | 14mg | 24mg | 0% |
| Vitamin A | 2µg | 0% | |
| Trans fat | 0g | 0.112g | N/A |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.785mg | 0% | |
| Isoleucine | 0.849mg | 0% | |
| Leucine | 1.392mg | 0% | |
| Lysine | 0.883mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.835mg | 0% | |
| Valine | 0.87mg | 0% | |
| Histidine | 0.431mg | 0% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.085g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.947g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +253.9% |
| Contains more WaterWater | +7099% |
| Contains more FatsFats | +258.7% |
| Contains more CarbsCarbs | +2100.4% |
| Contains more OtherOther | +21.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.2% |
| Contains more Poly. FatPolyunsaturated fat | +350.6% |
| Contains more Mono. FatMonounsaturated fat | +395.6% |
