Tofu vs. Coconut — In-Depth Nutrition Comparison
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Significant differences between tofu and coconut
- Tofu has more calcium, selenium, phosphorus, vitamin B1, vitamin B2, and magnesium; however, coconut is richer in fiber, manganese, and copper.
- Coconut covers your daily saturated fat needs 142% more than tofu.
- Coconut has 49 times less calcium than tofu. Tofu has 683mg of calcium, while coconut has 14mg.
- Tofu contains less saturated fat.
- Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of tofu is 15.
Specific food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Nuts, coconut meat, raw.
Infographic
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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.
| Contains more MagnesiumMagnesium | +81.3% |
| Contains more CalciumCalcium | +4778.6% |
| Contains more ZincZinc | +42.7% |
| Contains more PhosphorusPhosphorus | +68.1% |
| Contains less SodiumSodium | -30% |
| Contains more SeleniumSelenium | +72.3% |
| Contains more PotassiumPotassium | +50.2% |
| Contains more CopperCopper | +15.1% |
| Contains more ManganeseManganese | +27% |
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.
| Contains more Vitamin B1Vitamin B1 | +139.4% |
| Contains more Vitamin B2Vitamin B2 | +410% |
| Contains more Vitamin B6Vitamin B6 | +70.4% |
| Contains more FolateFolate | +11.5% |
| Contains more Vitamin CVitamin C | +1550% |
| Contains more Vitamin B3Vitamin B3 | +41.7% |
| Contains more Vitamin B5Vitamin B5 | +125.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 1.261g | 29.698g | 129% |
| Calcium | 683mg | 14mg | 67% |
| Fats | 8.72g | 33.49g | 38% |
| Polyunsaturated fat | 4.921g | 0.366g | 30% |
| Protein | 17.27g | 3.33g | 28% |
| Fiber | 2.3g | 9g | 27% |
| Manganese | 1.181mg | 1.5mg | 14% |
| Selenium | 17.4µg | 10.1µg | 13% |
| Calories | 144kcal | 354kcal | 11% |
| Phosphorus | 190mg | 113mg | 11% |
| Vitamin B1 | 0.158mg | 0.066mg | 8% |
| Magnesium | 58mg | 32mg | 6% |
| Vitamin B2 | 0.102mg | 0.02mg | 6% |
| Copper | 0.378mg | 0.435mg | 6% |
| Potassium | 237mg | 356mg | 4% |
| Zinc | 1.57mg | 1.1mg | 4% |
| Carbs | 2.78g | 15.23g | 4% |
| Iron | 2.66mg | 2.43mg | 3% |
| Vitamin C | 0.2mg | 3.3mg | 3% |
| Vitamin B5 | 0.133mg | 0.3mg | 3% |
| Vitamin B6 | 0.092mg | 0.054mg | 3% |
| Vitamin E | 0.24mg | 2% | |
| Choline | 12.1mg | 2% | |
| Folate | 29µg | 26µg | 1% |
| Vitamin B3 | 0.381mg | 0.54mg | 1% |
| Monounsaturated fat | 1.925g | 1.425g | 1% |
| Net carbs | 0.48g | 6.23g | N/A |
| Sugar | 6.23g | N/A | |
| Sodium | 14mg | 20mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.235mg | 0.039mg | 0% |
| Threonine | 0.785mg | 0.121mg | 0% |
| Isoleucine | 0.849mg | 0.131mg | 0% |
| Leucine | 1.392mg | 0.247mg | 0% |
| Lysine | 0.883mg | 0.147mg | 0% |
| Methionine | 0.211mg | 0.062mg | 0% |
| Phenylalanine | 0.835mg | 0.169mg | 0% |
| Valine | 0.87mg | 0.202mg | 0% |
| Histidine | 0.431mg | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +418.6% |
| Contains more WaterWater | +48.6% |
| Contains more OtherOther | +45.8% |
| Contains more FatsFats | +284.1% |
| Contains more CarbsCarbs | +447.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.8% |
| Contains more Mono. FatMonounsaturated fat | +35.1% |
| Contains more Poly. FatPolyunsaturated fat | +1244.5% |
