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  6. Tofu vs. Cocoa solids

Tofu vs. Cocoa solids — In-Depth Nutrition Comparison

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Differences between tofu and cocoa solids

  • Tofu has more calcium, while cocoa solids have more copper, iron, fiber, manganese, magnesium, phosphorus, zinc, and potassium.
  • Cocoa solids' daily need coverage for copper is 379% higher.
  • Cocoa solids contain 5 times less calcium than tofu. Tofu contains 683mg of calcium, while cocoa solids contain 128mg.
  • The amount of saturated fat in tofu is lower.

The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Cocoa, dry powder, unsweetened.

Infographic

Tofu vs Cocoa solids 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains more CalciumCalcium +433.6%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +21.7%
Contains more MagnesiumMagnesium +760.3%
Contains more PotassiumPotassium +543%
Contains more IronIron +421.1%
Contains more CopperCopper +902.1%
Contains more ZincZinc +333.8%
Contains more PhosphorusPhosphorus +286.3%
Contains more ManganeseManganese +224.9%

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% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +102.6%
Contains more Vitamin B2Vitamin B2 +136.3%
Contains more Vitamin B3Vitamin B3 +473.5%
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 solids DV% diff.
Copper 0.378mg 3.788mg 379%
Iron 2.66mg 13.86mg 140%
Fiber 2.3g 37g 139%
Manganese 1.181mg 3.837mg 115%
Magnesium 58mg 499mg 105%
Phosphorus 190mg 734mg 78%
Caffeine 230mg 58%
Calcium 683mg 128mg 56%
Zinc 1.57mg 6.81mg 48%
Potassium 237mg 1524mg 38%
Saturated fat 1.261g 8.07g 31%
Polyunsaturated fat 4.921g 0.44g 30%
Carbs 2.78g 57.9g 18%
Vitamin B3 0.381mg 2.185mg 11%
Vitamin B2 0.102mg 0.241mg 11%
Fats 8.72g 13.7g 8%
Vitamin B1 0.158mg 0.078mg 7%
Monounsaturated fat 1.925g 4.57g 7%
Selenium 17.4µg 14.3µg 6%
Protein 17.27g 19.6g 5%
Calories 144kcal 228kcal 4%
Vitamin B5 0.133mg 0.254mg 2%
Vitamin B6 0.092mg 0.118mg 2%
Vitamin K 2.5µg 2%
Choline 12mg 2%
Vitamin E 0.1mg 1%
Folate 29µg 32µg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 20.9g N/A
Sugar 1.75g N/A
Sodium 14mg 21mg 0%
Tryptophan 0.235mg 0.293mg 0%
Threonine 0.785mg 0.776mg 0%
Isoleucine 0.849mg 0.76mg 0%
Leucine 1.392mg 1.189mg 0%
Lysine 0.883mg 0.983mg 0%
Methionine 0.211mg 0.202mg 0%
Phenylalanine 0.835mg 0.941mg 0%
Valine 0.87mg 1.177mg 0%
Histidine 0.431mg 0.339mg 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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more WaterWater +2227.7%
Contains more ProteinProtein +13.5%
Contains more FatsFats +57.1%
Contains more CarbsCarbs +1982.7%
Contains more OtherOther +314.3%

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 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -84.4%
Contains more Poly. FatPolyunsaturated fat +1018.4%
Contains more Mono. FatMonounsaturated fat +137.4%

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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 solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.