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Tofu vs. Chocolate milk — In-Depth Nutrition Comparison

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How are tofu and chocolate milk different?

  • Tofu is richer in calcium, manganese, copper, iron, selenium, phosphorus, magnesium, zinc, and vitamin B1, while chocolate milk is higher in vitamin B12.
  • Tofu covers your daily need for calcium, 57% more than chocolate milk.
  • Tofu contains 15 times more manganese than chocolate milk. Tofu contains 1.181mg of manganese, while chocolate milk contains 0.077mg.
  • Chocolate milk has a higher glycemic index (45) than tofu (15).

Tofu, raw, firm, prepared with calcium sulfate and Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D types were used in this article.

Infographic

Tofu vs Chocolate milk 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 9.3% 34% 15% 9% 22% 11% 43% 7.8% 10% 10%
Contains more MagnesiumMagnesium +346.2%
Contains more CalciumCalcium +509.8%
Contains more PotassiumPotassium +41.9%
Contains more IronIron +1008.3%
Contains more CopperCopper +481.5%
Contains more ZincZinc +282.9%
Contains more PhosphorusPhosphorus +88.1%
Contains less SodiumSodium -76.7%
Contains more ManganeseManganese +1433.8%
Contains more SeleniumSelenium +815.8%

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% 9% 1.4% 20% 9.3% 37% 2.3% 18% 9.2% 41% 0.75% 3.8% 9.3%
Contains more Vitamin B1Vitamin B1 +327%
Contains more Vitamin B3Vitamin B3 +204.8%
Contains more Vitamin B6Vitamin B6 +130%
Contains more FolateFolate +480%
Contains more Vitamin CVitamin C +350%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +58.8%
Contains more Vitamin B5Vitamin B5 +121.8%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Tofu Chocolate milk DV% diff.
Calcium 683mg 112mg 57%
Manganese 1.181mg 0.077mg 48%
Copper 0.378mg 0.065mg 35%
Polyunsaturated fat 4.921g 0.124g 32%
Iron 2.66mg 0.24mg 30%
Selenium 17.4µg 1.9µg 28%
Protein 17.27g 3.17g 28%
Vitamin B12 0µg 0.33µg 14%
Phosphorus 190mg 101mg 13%
Magnesium 58mg 13mg 11%
Zinc 1.57mg 0.41mg 11%
Vitamin B1 0.158mg 0.037mg 10%
Fats 8.72g 3.39g 8%
Vitamin D 0µg 1.3µg 7%
Folate 29µg 5µg 6%
Fiber 2.3g 0.8g 6%
Vitamin D 0IU 51IU 6%
Vitamin B2 0.102mg 0.162mg 5%
Cholesterol 0mg 12mg 4%
Vitamin B6 0.092mg 0.04mg 4%
Saturated fat 1.261g 2.104g 4%
Vitamin B5 0.133mg 0.295mg 3%
Choline 17mg 3%
Calories 144kcal 83kcal 3%
Vitamin A 27µg 3%
Carbs 2.78g 10.34g 3%
Monounsaturated fat 1.925g 0.99g 2%
Sodium 14mg 60mg 2%
Vitamin B3 0.381mg 0.125mg 2%
Potassium 237mg 167mg 2%
Vitamin C 0.2mg 0.9mg 1%
Net carbs 0.48g 9.54g N/A
Sugar 9.54g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.235mg 0.041mg 0%
Threonine 0.785mg 0.135mg 0%
Isoleucine 0.849mg 0.164mg 0%
Leucine 1.392mg 0.3mg 0%
Lysine 0.883mg 0.265mg 0%
Methionine 0.211mg 0.083mg 0%
Phenylalanine 0.835mg 0.164mg 0%
Valine 0.87mg 0.208mg 0%
Histidine 0.431mg 0.096mg 0%
Caffeine 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% 3% 10% 82%
Protein: 3.17 g
Fats: 3.39 g
Carbs: 10.34 g
Water: 82.3 g
Other: 0.8 g
Contains more ProteinProtein +444.8%
Contains more FatsFats +157.2%
Contains more OtherOther +75%
Contains more CarbsCarbs +271.9%
Contains more WaterWater +17.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
3
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 2.104 g
Monounsaturated fat: Mono. Fat 0.99 g
Polyunsaturated fat: Poly. Fat 0.124 g
Contains less Sat. FatSaturated fat -40.1%
Contains more Mono. FatMonounsaturated fat +94.4%
Contains more Poly. FatPolyunsaturated fat +3868.5%

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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. Chocolate milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170879/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.