Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Tofu
  5. Compare
  6. Tofu vs. Coconut milk

Tofu vs. Coconut milk — In-Depth Nutrition Comparison

Compare

Summary of differences between tofu and coconut milk

  • Coconut milk has less calcium, selenium, phosphorus, iron, copper, manganese, vitamin B1, zinc, and vitamin B2 than tofu.
  • Coconut milk covers your daily need for saturated fat, 99% more than tofu.
  • Tofu has less saturated fat.
  • The glycemic index of coconut milk is higher.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Tofu vs Coconut 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
8
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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more MagnesiumMagnesium +56.8%
Contains more CalciumCalcium +4168.8%
Contains more IronIron +62.2%
Contains more CopperCopper +42.1%
Contains more ZincZinc +134.3%
Contains more PhosphorusPhosphorus +90%
Contains more ManganeseManganese +28.9%
Contains more SeleniumSelenium +180.6%
Contains more PotassiumPotassium +11%
~equal in Sodium ~15mg

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin B1Vitamin B1 +507.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +178.8%
Contains more FolateFolate +81.3%
Contains more Vitamin CVitamin C +1300%
Contains more Vitamin B3Vitamin B3 +99.5%
Contains more Vitamin B5Vitamin B5 +37.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Coconut milk DV% diff.
Saturated fat 1.261g 21.14g 90%
Calcium 683mg 16mg 67%
Polyunsaturated fat 4.921g 0.261g 31%
Protein 17.27g 2.29g 30%
Fats 8.72g 23.84g 23%
Selenium 17.4µg 6.2µg 20%
Iron 2.66mg 1.64mg 13%
Phosphorus 190mg 100mg 13%
Manganese 1.181mg 0.916mg 12%
Copper 0.378mg 0.266mg 12%
Vitamin B1 0.158mg 0.026mg 11%
Vitamin B2 0.102mg 0mg 8%
Zinc 1.57mg 0.67mg 8%
Vitamin B6 0.092mg 0.033mg 5%
Magnesium 58mg 37mg 5%
Calories 144kcal 230kcal 4%
Folate 29µg 16µg 3%
Vitamin C 0.2mg 2.8mg 3%
Monounsaturated fat 1.925g 1.014g 2%
Vitamin B3 0.381mg 0.76mg 2%
Choline 8.5mg 2%
Vitamin E 0.15mg 1%
Potassium 237mg 263mg 1%
Vitamin B5 0.133mg 0.183mg 1%
Carbs 2.78g 5.54g 1%
Net carbs 0.48g 3.34g N/A
Sugar 3.34g N/A
Fiber 2.3g 2.2g 0%
Sodium 14mg 15mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.235mg 0.027mg 0%
Threonine 0.785mg 0.083mg 0%
Isoleucine 0.849mg 0.09mg 0%
Leucine 1.392mg 0.17mg 0%
Lysine 0.883mg 0.101mg 0%
Methionine 0.211mg 0.043mg 0%
Phenylalanine 0.835mg 0.116mg 0%
Valine 0.87mg 0.139mg 0%
Histidine 0.431mg 0.053mg 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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +654.1%
Contains more OtherOther +97.2%
Contains more FatsFats +173.4%
Contains more CarbsCarbs +99.3%
~equal in Water ~67.62g

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
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -94%
Contains more Mono. FatMonounsaturated fat +89.8%
Contains more Poly. FatPolyunsaturated fat +1785.4%

People also compare

Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh
Coconut milk
Coconut milk vs Coconut
Coconut
Coconut milk
Coconut milk vs Milk
Milk
Coconut milk
Coconut milk vs Sugar
Sugar

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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.