Tofu vs. Pudding — In-Depth Nutrition Comparison
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A recap on differences between tofu and pudding
- Tofu is higher in calcium, manganese, copper, iron, selenium, phosphorus, vitamin B1, zinc, and magnesium, yet pudding is higher in vitamin B12.
- Tofu covers your daily calcium needs 58% more than pudding.
- Tofu contains 12 times more manganese than pudding. While tofu contains 1.181mg of manganese, pudding contains only 0.097mg.
- The glycemic index of tofu is lower.
Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Puddings, chocolate, dry mix, regular, prepared with whole milk.
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.
| Contains more MagnesiumMagnesium | +190% |
| Contains more CalciumCalcium | +544.3% |
| Contains more PotassiumPotassium | +58% |
| Contains more IronIron | +682.4% |
| Contains more CopperCopper | +240.5% |
| Contains more ZincZinc | +227.1% |
| Contains more PhosphorusPhosphorus | +118.4% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +1117.5% |
| Contains more SeleniumSelenium | +370.3% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +315.8% |
| Contains more Vitamin B3Vitamin B3 | +186.5% |
| Contains more Vitamin B6Vitamin B6 | +206.7% |
| Contains more FolateFolate | +625% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +53.9% |
| Contains more Vitamin B5Vitamin B5 | +145.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 106mg | 58% |
| Manganese | 1.181mg | 0.097mg | 47% |
| Polyunsaturated fat | 4.921g | 0.18g | 32% |
| Copper | 0.378mg | 0.111mg | 30% |
| Iron | 2.66mg | 0.34mg | 29% |
| Protein | 17.27g | 3.16g | 28% |
| Selenium | 17.4µg | 3.7µg | 25% |
| Phosphorus | 190mg | 87mg | 15% |
| Vitamin B12 | 0µg | 0.31µg | 13% |
| Zinc | 1.57mg | 0.48mg | 10% |
| Vitamin B1 | 0.158mg | 0.038mg | 10% |
| Fats | 8.72g | 3.15g | 9% |
| Magnesium | 58mg | 20mg | 9% |
| Vitamin D | 0µg | 1.1µg | 6% |
| Vitamin D | 0IU | 44IU | 6% |
| Folate | 29µg | 4µg | 6% |
| Fiber | 2.3g | 0.8g | 6% |
| Carbs | 2.78g | 19.64g | 6% |
| Vitamin B6 | 0.092mg | 0.03mg | 5% |
| Sodium | 14mg | 98mg | 4% |
| Vitamin B2 | 0.102mg | 0.157mg | 4% |
| Vitamin B5 | 0.133mg | 0.326mg | 4% |
| Vitamin A | 39µg | 4% | |
| Monounsaturated fat | 1.925g | 0.819g | 3% |
| Potassium | 237mg | 150mg | 3% |
| Cholesterol | 0mg | 9mg | 3% |
| Saturated fat | 1.261g | 1.81g | 2% |
| Choline | 11.3mg | 2% | |
| Vitamin B3 | 0.381mg | 0.133mg | 2% |
| Calories | 144kcal | 120kcal | 1% |
| Caffeine | 2mg | 1% | |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 18.84g | N/A |
| Sugar | 11.96g | N/A | |
| Vitamin E | 0.06mg | 0% | |
| Vitamin K | 0.3µg | 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
| Contains more ProteinProtein | +446.5% |
| Contains more FatsFats | +176.8% |
| Contains more OtherOther | +52.2% |
| Contains more CarbsCarbs | +606.5% |
~equal in
Water
~73.13g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -30.3% |
| Contains more Mono. FatMonounsaturated fat | +135% |
| Contains more Poly. FatPolyunsaturated fat | +2633.9% |
