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  6. Tofu vs. Coconut oil

Tofu vs. Coconut oil — In-Depth Nutrition Comparison

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Summary of differences between tofu and coconut oil

  • Coconut oil has less calcium, manganese, copper, iron, selenium, phosphorus, zinc, magnesium, and vitamin B1 than tofu.
  • Coconut oil covers your daily need for saturated fat, 406% more than tofu.
  • Tofu has less saturated fat.
  • The glycemic index of tofu is higher.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Oil, coconut.

Infographic

Tofu vs Coconut oil 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
9
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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +68200%
Contains more PotassiumPotassium +∞%
Contains more IronIron +5220%
Contains more CopperCopper +∞%
Contains more ZincZinc +7750%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
7
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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Coconut oil DV% diff.
Saturated fat 1.261g 82.475g 369%
Fats 8.72g 99.06g 139%
Calcium 683mg 1mg 68%
Manganese 1.181mg 0mg 51%
Copper 0.378mg 0mg 42%
Calories 144kcal 892kcal 37%
Protein 17.27g 0g 35%
Iron 2.66mg 0.05mg 33%
Selenium 17.4µg 0µg 32%
Phosphorus 190mg 0mg 27%
Polyunsaturated fat 4.921g 1.702g 21%
Magnesium 58mg 0mg 14%
Zinc 1.57mg 0.02mg 14%
Vitamin B1 0.158mg 0mg 13%
Monounsaturated fat 1.925g 6.332g 11%
Fiber 2.3g 0g 9%
Vitamin B2 0.102mg 0mg 8%
Potassium 237mg 0mg 7%
Folate 29µg 0µg 7%
Vitamin B6 0.092mg 0mg 7%
Vitamin B5 0.133mg 0mg 3%
Vitamin B3 0.381mg 0mg 2%
Vitamin E 0.11mg 1%
Vitamin K 0.6µg 1%
Sodium 14mg 0mg 1%
Carbs 2.78g 0g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 0g N/A
Trans fat 0g 0.028g N/A
Choline 0.3mg 0%
Tryptophan 0.235mg 0mg 0%
Threonine 0.785mg 0mg 0%
Isoleucine 0.849mg 0mg 0%
Leucine 1.392mg 0mg 0%
Lysine 0.883mg 0mg 0%
Methionine 0.211mg 0mg 0%
Phenylalanine 0.835mg 0mg 0%
Valine 0.87mg 0mg 0%
Histidine 0.431mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +232666.7%
Contains more OtherOther +53.8%
Contains more FatsFats +1036%

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Poly. FatPolyunsaturated fat +189.1%
Contains more Mono. FatMonounsaturated fat +228.9%

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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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.