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  6. Tofu vs. Piña colada

Tofu vs. Piña colada — In-Depth Nutrition Comparison

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Summary of differences between tofu and piña colada

  • Piña colada has less calcium, copper, iron, selenium, manganese, phosphorus, zinc, magnesium, vitamin B1, and fiber than tofu.
  • Tofu covers your daily need for calcium, 68% more than piña colada.
  • Tofu has 27 times more phosphorus than piña colada. While tofu has 190mg of phosphorus, piña colada has only 7mg.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Alcoholic beverage, pina colada, prepared-from-recipe.

Infographic

Tofu vs Piña colada 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.
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 5.7% 2.4% 6.3% 7.9% 26% 3.5% 3% 0.78% 69% 3.8%
Contains more MagnesiumMagnesium +625%
Contains more CalciumCalcium +8437.5%
Contains more PotassiumPotassium +233.8%
Contains more IronIron +1166.7%
Contains more CopperCopper +378.5%
Contains more ZincZinc +1107.7%
Contains more PhosphorusPhosphorus +2614.3%
Contains more ManganeseManganese +123.7%
Contains more SeleniumSelenium +2385.7%
Contains less SodiumSodium -57.1%

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
6
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 16% 0% 0.4% 0% 7.3% 3.9% 2.2% 3.7% 10% 0% 0.25% 9% 0%
Contains more Vitamin B1Vitamin B1 +444.8%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B3Vitamin B3 +222.9%
Contains more Vitamin B5Vitamin B5 +118%
Contains more Vitamin B6Vitamin B6 +104.4%
Contains more FolateFolate +141.7%
Contains more Vitamin CVitamin C +2350%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Piña colada DV% diff.
Calcium 683mg 8mg 68%
Protein 17.27g 0.42g 34%
Polyunsaturated fat 4.921g 0.033g 33%
Copper 0.378mg 0.079mg 33%
Iron 2.66mg 0.21mg 31%
Selenium 17.4µg 0.7µg 30%
Manganese 1.181mg 0.528mg 28%
Phosphorus 190mg 7mg 26%
Zinc 1.57mg 0.13mg 13%
Magnesium 58mg 8mg 12%
Vitamin B1 0.158mg 0.029mg 11%
Fats 8.72g 1.88g 11%
Fiber 2.3g 0.3g 8%
Vitamin B2 0.102mg 0.017mg 7%
Carbs 2.78g 22.66g 7%
Potassium 237mg 71mg 5%
Vitamin C 0.2mg 4.9mg 5%
Monounsaturated fat 1.925g 0.082g 5%
Vitamin B6 0.092mg 0.045mg 4%
Folate 29µg 12µg 4%
Saturated fat 1.261g 1.636g 2%
Calories 144kcal 174kcal 2%
Vitamin B3 0.381mg 0.118mg 2%
Vitamin B5 0.133mg 0.061mg 1%
Net carbs 0.48g 22.36g N/A
Sugar 22.33g N/A
Sodium 14mg 6mg 0%
Vitamin E 0.02mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 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% 23% 65% 10%
Protein: 0.42 g
Fats: 1.88 g
Carbs: 22.66 g
Water: 64.99 g
Other: 10.05 g
Contains more ProteinProtein +4011.9%
Contains more FatsFats +363.8%
Contains more CarbsCarbs +715.1%
Contains more OtherOther +617.9%
~equal in Water ~64.99g

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
93% 5% 2%
Saturated fat: Sat. Fat 1.636 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -22.9%
Contains more Mono. FatMonounsaturated fat +2247.6%
Contains more Poly. FatPolyunsaturated fat +14812.1%

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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. Piña colada - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168752/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.