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  6. Tofu vs. Cocoa bean

Tofu vs. Cocoa bean — In-Depth Nutrition Comparison

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Important differences between tofu and cocoa bean

  • Tofu has more calcium; however, cocoa bean has more copper, iron, manganese, fiber, magnesium, phosphorus, potassium, and zinc.
  • Cocoa bean's daily need coverage for copper is 359% more.
  • Tofu has 6 times more calcium than cocoa bean. Tofu has 683mg of calcium, while cocoa bean has 111mg.
  • Tofu is lower in saturated fat.

The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Tofu vs Cocoa bean 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
3
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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains more CalciumCalcium +515.3%
Contains less SodiumSodium -26.3%
Contains more SeleniumSelenium +31.8%
Contains more MagnesiumMagnesium +720.7%
Contains more PotassiumPotassium +958.6%
Contains more IronIron +483.5%
Contains more CopperCopper +854.2%
Contains more ZincZinc +305.7%
Contains more PhosphorusPhosphorus +283.2%
Contains more ManganeseManganese +216.4%

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% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +43.6%
Contains more Vitamin B2Vitamin B2 +351%
Contains more Vitamin B3Vitamin B3 +529.9%
Contains more Vitamin B5Vitamin B5 +91%
Contains more Vitamin B6Vitamin B6 +28.3%
Contains more FolateFolate +10.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Cocoa bean DV% diff.
Copper 0.378mg 3.607mg 359%
Iron 2.66mg 15.52mg 161%
Manganese 1.181mg 3.737mg 111%
Fiber 2.3g 29.8g 110%
Magnesium 58mg 476mg 100%
Phosphorus 190mg 728mg 77%
Potassium 237mg 2509mg 67%
Calcium 683mg 111mg 57%
Zinc 1.57mg 6.37mg 44%
Polyunsaturated fat 4.921g 0.42g 30%
Saturated fat 1.261g 7.76g 30%
Vitamin B2 0.102mg 0.46mg 28%
Caffeine 78mg 20%
Carbs 2.78g 58.3g 19%
Vitamin B3 0.381mg 2.4mg 13%
Selenium 17.4µg 13.2µg 8%
Fats 8.72g 13.1g 7%
Monounsaturated fat 1.925g 4.39g 6%
Calories 144kcal 220kcal 4%
Vitamin B1 0.158mg 0.11mg 4%
Vitamin B6 0.092mg 0.118mg 2%
Vitamin K 2.4µg 2%
Choline 11.4mg 2%
Vitamin B5 0.133mg 0.254mg 2%
Protein 17.27g 18.1g 2%
Folate 29µg 32µg 1%
Vitamin E 0.1mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 28.5g N/A
Sugar 1.76g N/A
Sodium 14mg 19mg 0%
Tryptophan 0.235mg 0.271mg 0%
Threonine 0.785mg 0.716mg 0%
Isoleucine 0.849mg 0.701mg 0%
Leucine 1.392mg 1.097mg 0%
Lysine 0.883mg 0.907mg 0%
Methionine 0.211mg 0.187mg 0%
Phenylalanine 0.835mg 0.869mg 0%
Valine 0.87mg 1.086mg 0%
Histidine 0.431mg 0.312mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more WaterWater +2486.3%
Contains more FatsFats +50.2%
Contains more CarbsCarbs +1997.1%
Contains more OtherOther +457.1%
~equal in Protein ~18.1g

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
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -83.8%
Contains more Poly. FatPolyunsaturated fat +1071.7%
Contains more Mono. FatMonounsaturated fat +128.1%

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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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.