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Tofu vs. Coffee — In-Depth Nutrition Comparison

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A recap on differences between Tofu and Coffee

  • Tofu is higher than Coffee in Calcium, Manganese, Copper, Iron, Selenium, Phosphorus, Zinc, Magnesium, Vitamin B1, and Fiber.
  • Tofu covers your daily Calcium needs 68% more than Coffee.

Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Beverages, coffee, brewed, prepared with tap water.

Infographic

Tofu vs Coffee 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
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%
Coffee
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 4.3% 0.38% 0.67% 0.55% 1.3% 0.26% 3% 0%
Contains more MagnesiumMagnesium +1833.3%
Contains more CalciumCalcium +34050%
Contains more PotassiumPotassium +383.7%
Contains more IronIron +26500%
Contains more CopperCopper +18800%
Contains more ZincZinc +7750%
Contains more PhosphorusPhosphorus +6233.3%
Contains more ManganeseManganese +5034.8%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -85.7%

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
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% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Coffee
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% 0% 0.2% 0% 3.5% 18% 3.6% 15% 0.23% 0% 0.25% 1.5% 1.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1028.6%
Contains more Vitamin B2Vitamin B2 +34.2%
Contains more Vitamin B3Vitamin B3 +99.5%
Contains more Vitamin B6Vitamin B6 +9100%
Contains more FolateFolate +1350%
Contains more Vitamin B5Vitamin B5 +91%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Coffee
1
99%
Protein: 0.12 g
Fats: 0.02 g
Carbs: 0 g
Water: 99.39 g
Other: 0.47 g
Contains more ProteinProtein +14291.7%
Contains more FatsFats +43500%
Contains more CarbsCarbs +∞%
Contains more OtherOther +197.9%
Contains more WaterWater +42.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Coffee
1
11% 83% 6%
Saturated Fat: Sat. Fat 0.002 g
Monounsaturated Fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated Fat +12733.3%
Contains more Poly. FatPolyunsaturated fat +492000%
Contains less Sat. FatSaturated Fat -99.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Coffee
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Coffee Opinion
Calories 144kcal 1kcal Tofu
Protein 17.27g 0.12g Tofu
Fats 8.72g 0.02g Tofu
Vitamin C 0.2mg 0mg Tofu
Net carbs 0.48g 0g Tofu
Carbs 2.78g 0g Tofu
Magnesium 58mg 3mg Tofu
Calcium 683mg 2mg Tofu
Potassium 237mg 49mg Tofu
Iron 2.66mg 0.01mg Tofu
Fiber 2.3g 0g Tofu
Copper 0.378mg 0.002mg Tofu
Zinc 1.57mg 0.02mg Tofu
Phosphorus 190mg 3mg Tofu
Sodium 14mg 2mg Coffee
Vitamin A 166IU 0IU Tofu
Vitamin E 0.01mg Coffee
Manganese 1.181mg 0.023mg Tofu
Selenium 17.4µg 0µg Tofu
Vitamin B1 0.158mg 0.014mg Tofu
Vitamin B2 0.102mg 0.076mg Tofu
Vitamin B3 0.381mg 0.191mg Tofu
Vitamin B5 0.133mg 0.254mg Coffee
Vitamin B6 0.092mg 0.001mg Tofu
Vitamin K 0.1µg Coffee
Folate 29µg 2µg Tofu
Choline 2.6mg Coffee
Saturated Fat 1.261g 0.002g Coffee
Monounsaturated Fat 1.925g 0.015g Tofu
Polyunsaturated fat 4.921g 0.001g Tofu
Tryptophan 0.235mg 0mg Tofu
Threonine 0.785mg 0.001mg Tofu
Isoleucine 0.849mg 0.002mg Tofu
Leucine 1.392mg 0.005mg Tofu
Lysine 0.883mg 0.001mg Tofu
Methionine 0.211mg 0mg Tofu
Phenylalanine 0.835mg 0.003mg Tofu
Valine 0.87mg 0.003mg Tofu
Histidine 0.431mg 0.002mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Coffee
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Tofu
3%
Coffee
Minerals Daily Need Coverage Score
87%
Tofu
1%
Coffee

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Coffee
Coffee contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Coffee
Coffee is lower in Saturated Fat (difference - 1.259g)
Which food is lower in glycemic index?
Coffee
Coffee is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Coffee - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171890/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.