Tofu vs. Malt — In-Depth Nutrition Comparison
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The main differences between tofu and malt
- Tofu is richer in calcium, manganese, copper, iron, selenium, phosphorus, zinc, magnesium, and vitamin B1, yet malt is richer in vitamin B12.
- Daily need coverage for calcium for tofu is 59% higher.
- Tofu contains 15 times more manganese than malt. Tofu contains 1.181mg of manganese, while malt contains 0.08mg.
- Tofu has a lower glycemic index than malt.
Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Beverages, Malted drink mix, chocolate, powder, prepared with whole milk.
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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 | +286.7% |
| Contains more CalciumCalcium | +596.9% |
| Contains more PotassiumPotassium | +37.8% |
| Contains more IronIron | +1166.7% |
| Contains more CopperCopper | +921.6% |
| Contains more ZincZinc | +282.9% |
| Contains more PhosphorusPhosphorus | +108.8% |
| Contains less SodiumSodium | -76.7% |
| Contains more ManganeseManganese | +1376.3% |
| Contains more SeleniumSelenium | +222.2% |
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 CVitamin C | +100% |
| Contains more Vitamin B1Vitamin B1 | +192.6% |
| Contains more Vitamin B3Vitamin B3 | +47.1% |
| Contains more Vitamin B6Vitamin B6 | +100% |
| Contains more FolateFolate | +222.2% |
| Contains more Vitamin B2Vitamin B2 | +80.4% |
| Contains more Vitamin B5Vitamin B5 | +166.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 98mg | 59% |
| Manganese | 1.181mg | 0.08mg | 48% |
| Copper | 0.378mg | 0.037mg | 38% |
| Iron | 2.66mg | 0.21mg | 31% |
| Polyunsaturated fat | 4.921g | 0.208g | 31% |
| Protein | 17.27g | 3.37g | 28% |
| Selenium | 17.4µg | 5.4µg | 22% |
| Vitamin B12 | 0µg | 0.42µg | 18% |
| Phosphorus | 190mg | 91mg | 14% |
| Zinc | 1.57mg | 0.41mg | 11% |
| Magnesium | 58mg | 15mg | 10% |
| Vitamin B1 | 0.158mg | 0.054mg | 9% |
| Fats | 8.72g | 3.29g | 8% |
| Fiber | 2.3g | 0.5g | 7% |
| Vitamin B2 | 0.102mg | 0.184mg | 6% |
| Folate | 29µg | 9µg | 5% |
| Vitamin B6 | 0.092mg | 0.046mg | 4% |
| Vitamin B5 | 0.133mg | 0.354mg | 4% |
| Monounsaturated fat | 1.925g | 0.827g | 3% |
| Saturated fat | 1.261g | 1.883g | 3% |
| Calories | 144kcal | 85kcal | 3% |
| Cholesterol | 0mg | 10mg | 3% |
| Vitamin A | 26µg | 3% | |
| Carbs | 2.78g | 11.2g | 3% |
| Sodium | 14mg | 60mg | 2% |
| Potassium | 237mg | 172mg | 2% |
| Caffeine | 3mg | 1% | |
| Vitamin B3 | 0.381mg | 0.259mg | 1% |
| Vitamin C | 0.2mg | 0.1mg | 0% |
| Net carbs | 0.48g | 10.7g | N/A |
| Sugar | 6.68g | N/A | |
| Vitamin E | 0.06mg | 0% | |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.235mg | 0.074mg | 0% |
| Threonine | 0.785mg | 0.143mg | 0% |
| Isoleucine | 0.849mg | 0.165mg | 0% |
| Leucine | 1.392mg | 0.268mg | 0% |
| Lysine | 0.883mg | 0.142mg | 0% |
| Methionine | 0.211mg | 0.074mg | 0% |
| Phenylalanine | 0.835mg | 0.15mg | 0% |
| Valine | 0.87mg | 0.193mg | 0% |
| Histidine | 0.431mg | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +412.5% |
| Contains more FatsFats | +165% |
| Contains more OtherOther | +75% |
| Contains more CarbsCarbs | +302.9% |
| Contains more WaterWater | +16.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -33% |
| Contains more Mono. FatMonounsaturated fat | +132.8% |
| Contains more Poly. FatPolyunsaturated fat | +2265.9% |
