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  6. Tofu vs. Chocolate cake

Tofu vs. Chocolate cake — In-Depth Nutrition Comparison

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What are the differences between tofu and chocolate cake?

  • Tofu is higher in calcium, manganese, copper, iron, phosphorus, and selenium, yet chocolate cake is higher in vitamin B2.
  • Tofu's daily need coverage for calcium is 62% more.
  • Tofu has 4 times more manganese than chocolate cake. While tofu has 1.181mg of manganese, chocolate cake has only 0.28mg.
  • The amount of saturated fat in tofu is lower.
  • The glycemic index of tofu is lower.

We used Tofu, raw, firm, prepared with calcium sulfate and Cake, chocolate, prepared from recipe without frosting types in this article.

Infographic

Tofu vs Chocolate cake 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
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 23% 18% 12% 60% 69% 19% 45% 41% 37% 65%
Contains more MagnesiumMagnesium +81.3%
Contains more CalciumCalcium +1038.3%
Contains more PotassiumPotassium +69.3%
Contains more IronIron +65.2%
Contains more CopperCopper +82.6%
Contains more ZincZinc +127.5%
Contains more PhosphorusPhosphorus +79.2%
Contains less SodiumSodium -95.6%
Contains more ManganeseManganese +321.8%
Contains more SeleniumSelenium +46.2%

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.
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 0.67% 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 0.67% 0% 0% 0% 35% 49% 21% 18% 9.5% 20% 0% 20% 70%
Contains more Vitamin B1Vitamin B1 +12.1%
Contains more Vitamin B6Vitamin B6 +124.4%
Contains more Vitamin B2Vitamin B2 +108.8%
Contains more Vitamin B3Vitamin B3 +198.4%
Contains more Vitamin B5Vitamin B5 +128.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0.2mg
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Folate ~27µg

All nutrients comparison - raw data values

Nutrient Tofu Chocolate cake DV% diff.
Calcium 683mg 60mg 62%
Manganese 1.181mg 0.28mg 39%
Protein 17.27g 5.3g 24%
Choline 128.4mg 23%
Cholesterol 0mg 58mg 19%
Saturated fat 1.261g 5.43g 19%
Copper 0.378mg 0.207mg 19%
Carbs 2.78g 53.4g 17%
Polyunsaturated fat 4.921g 2.761g 14%
Iron 2.66mg 1.61mg 13%
Sodium 14mg 315mg 13%
Phosphorus 190mg 106mg 12%
Calories 144kcal 371kcal 11%
Fats 8.72g 15.1g 10%
Monounsaturated fat 1.925g 6.039g 10%
Selenium 17.4µg 11.9µg 10%
Vitamin B2 0.102mg 0.213mg 9%
Zinc 1.57mg 0.69mg 8%
Vitamin B12 0µg 0.16µg 7%
Magnesium 58mg 32mg 6%
Vitamin B3 0.381mg 1.137mg 5%
Vitamin B6 0.092mg 0.041mg 4%
Fiber 2.3g 1.6g 3%
Vitamin B5 0.133mg 0.304mg 3%
Potassium 237mg 140mg 3%
Vitamin B1 0.158mg 0.141mg 1%
Folate 29µg 27µg 1%
Vitamin C 0.2mg 0.2mg 0%
Net carbs 0.48g 51.8g N/A
Tryptophan 0.235mg 0.068mg 0%
Threonine 0.785mg 0.202mg 0%
Isoleucine 0.849mg 0.24mg 0%
Leucine 1.392mg 0.407mg 0%
Lysine 0.883mg 0.268mg 0%
Methionine 0.211mg 0.116mg 0%
Phenylalanine 0.835mg 0.265mg 0%
Valine 0.87mg 0.283mg 0%
Histidine 0.431mg 0.12mg 0%
Omega-3 - DHA 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
5% 15% 53% 24% 2%
Protein: 5.3 g
Fats: 15.1 g
Carbs: 53.4 g
Water: 24.4 g
Other: 1.8 g
Contains more ProteinProtein +225.8%
Contains more WaterWater +186.2%
Contains more FatsFats +73.2%
Contains more CarbsCarbs +1820.9%
Contains more OtherOther +28.6%

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
38% 42% 19%
Saturated fat: Sat. Fat 5.43 g
Monounsaturated fat: Mono. Fat 6.039 g
Polyunsaturated fat: Poly. Fat 2.761 g
Contains less Sat. FatSaturated fat -76.8%
Contains more Poly. FatPolyunsaturated fat +78.2%
Contains more Mono. FatMonounsaturated fat +213.7%

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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. Chocolate cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172697/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.