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  6. Tofu vs. Chocolate ice cream

Tofu vs. Chocolate ice cream — In-Depth Nutrition Comparison

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What are the main differences between tofu and chocolate ice cream?

  • Tofu is richer in calcium, manganese, selenium, copper, iron, phosphorus, and vitamin B1, yet chocolate ice cream is richer in vitamin B12.
  • Tofu's daily need coverage for calcium is 57% higher.
  • Tofu has 8 times more manganese than chocolate ice cream. Tofu has 1.181mg of manganese, while chocolate ice cream has 0.14mg.
  • Tofu contains less saturated fat.
  • Tofu has a lower glycemic index than chocolate ice cream.

We used Tofu, raw, firm, prepared with calcium sulfate and Ice creams, chocolate types in this comparison.

Infographic

Tofu vs Chocolate ice cream 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 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 21% 33% 22% 35% 45% 16% 46% 9.9% 18% 14%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +526.6%
Contains more IronIron +186%
Contains more CopperCopper +180%
Contains more ZincZinc +170.7%
Contains more PhosphorusPhosphorus +77.6%
Contains less SodiumSodium -81.6%
Contains more ManganeseManganese +743.6%
Contains more SeleniumSelenium +596%
~equal in Potassium ~249mg

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 2.3% 39% 6% 3% 11% 45% 4.2% 33% 13% 36% 0.75% 12% 12%
Contains more Vitamin B1Vitamin B1 +276.2%
Contains more Vitamin B3Vitamin B3 +68.6%
Contains more Vitamin B6Vitamin B6 +67.3%
Contains more FolateFolate +81.3%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +90.2%
Contains more Vitamin B5Vitamin B5 +316.5%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Tofu Chocolate ice cream DV% diff.
Calcium 683mg 109mg 57%
Manganese 1.181mg 0.14mg 45%
Polyunsaturated fat 4.921g 0.41g 30%
Protein 17.27g 3.8g 27%
Copper 0.378mg 0.135mg 27%
Selenium 17.4µg 2.5µg 27%
Saturated fat 1.261g 6.8g 25%
Iron 2.66mg 0.93mg 22%
Vitamin A 118µg 13%
Vitamin B12 0µg 0.29µg 12%
Phosphorus 190mg 107mg 12%
Cholesterol 0mg 34mg 11%
Vitamin B1 0.158mg 0.042mg 10%
Zinc 1.57mg 0.58mg 9%
Carbs 2.78g 28.2g 8%
Vitamin B5 0.133mg 0.554mg 8%
Magnesium 58mg 29mg 7%
Vitamin B2 0.102mg 0.194mg 7%
Choline 22.5mg 4%
Calories 144kcal 216kcal 4%
Fiber 2.3g 1.2g 4%
Fats 8.72g 11g 4%
Folate 29µg 16µg 3%
Sodium 14mg 76mg 3%
Monounsaturated fat 1.925g 3.21g 3%
Vitamin B6 0.092mg 0.055mg 3%
Vitamin E 0.3mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin C 0.2mg 0.7mg 1%
Vitamin D 0IU 8IU 1%
Vitamin B3 0.381mg 0.226mg 1%
Caffeine 3mg 1%
Net carbs 0.48g 27g N/A
Potassium 237mg 249mg 0%
Sugar 25.36g N/A
Vitamin K 0.3µg 0%
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%

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
4% 11% 28% 56%
Protein: 3.8 g
Fats: 11 g
Carbs: 28.2 g
Water: 55.7 g
Other: 1.3 g
Contains more ProteinProtein +354.5%
Contains more WaterWater +25.4%
Contains more FatsFats +26.1%
Contains more CarbsCarbs +914.4%
~equal in Other ~1.3g

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
65% 31% 4%
Saturated fat: Sat. Fat 6.8 g
Monounsaturated fat: Mono. Fat 3.21 g
Polyunsaturated fat: Poly. Fat 0.41 g
Contains less Sat. FatSaturated fat -81.5%
Contains more Poly. FatPolyunsaturated fat +1100.2%
Contains more Mono. FatMonounsaturated fat +66.8%

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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 ice cream - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168809/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.