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  6. Tofu vs. Soft serve

Tofu vs. Soft serve — In-Depth Nutrition Comparison

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Important differences between tofu and soft serve

  • Tofu has more calcium, manganese, copper, iron, selenium, magnesium, and phosphorus; however, soft serve has more vitamin B12.
  • Tofu's daily need coverage for calcium is 55% more.
  • Tofu has 236 times more manganese than soft serve. Tofu has 1.181mg of manganese, while soft serve has 0.005mg.
  • Tofu is lower in saturated fat.
  • Soft serve has a higher glycemic index than tofu.

The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and Ice cream, soft serve, chocolate.

Infographic

Tofu vs Soft serve 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
10
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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains more MagnesiumMagnesium +383.3%
Contains more CalciumCalcium +421.4%
Contains more PotassiumPotassium +33.9%
Contains more IronIron +1166.7%
Contains more CopperCopper +1160%
Contains more ZincZinc +201.9%
Contains more PhosphorusPhosphorus +63.8%
Contains less SodiumSodium -77%
Contains more ManganeseManganese +23520%
Contains more SeleniumSelenium +480%

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
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 0.67% 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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin B1Vitamin B1 +222.4%
Contains more Vitamin B3Vitamin B3 +301.1%
Contains more Vitamin B6Vitamin B6 +91.7%
Contains more FolateFolate +222.2%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +78.4%
Contains more Vitamin B5Vitamin B5 +280.5%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Tofu Soft serve DV% diff.
Calcium 683mg 131mg 55%
Manganese 1.181mg 0.005mg 51%
Copper 0.378mg 0.03mg 39%
Iron 2.66mg 0.21mg 31%
Polyunsaturated fat 4.921g 0.46g 30%
Cholesterol 0mg 91mg 30%
Saturated fat 1.261g 7.46g 28%
Selenium 17.4µg 3µg 26%
Protein 17.27g 4.1g 26%
Vitamin B12 0µg 0.5µg 21%
Vitamin A 162µg 18%
Phosphorus 190mg 116mg 11%
Magnesium 58mg 12mg 11%
Zinc 1.57mg 0.52mg 10%
Vitamin B1 0.158mg 0.049mg 9%
Vitamin B5 0.133mg 0.506mg 7%
Fats 8.72g 13g 7%
Carbs 2.78g 22.2g 6%
Fiber 2.3g 0.7g 6%
Vitamin B2 0.102mg 0.182mg 6%
Choline 26mg 5%
Folate 29µg 9µg 5%
Monounsaturated fat 1.925g 3.49g 4%
Calories 144kcal 222kcal 4%
Vitamin D 0µg 0.7µg 4%
Vitamin E 0.61mg 4%
Vitamin D 0IU 29IU 4%
Vitamin B6 0.092mg 0.048mg 3%
Potassium 237mg 177mg 2%
Sodium 14mg 61mg 2%
Vitamin B3 0.381mg 0.095mg 2%
Vitamin C 0.2mg 0.8mg 1%
Caffeine 2mg 1%
Vitamin K 0.9µg 1%
Net carbs 0.48g 21.5g N/A
Sugar 21.16g N/A
Tryptophan 0.235mg 0.048mg 0%
Threonine 0.785mg 0.169mg 0%
Isoleucine 0.849mg 0.215mg 0%
Leucine 1.392mg 0.353mg 0%
Lysine 0.883mg 0.296mg 0%
Methionine 0.211mg 0.091mg 0%
Phenylalanine 0.835mg 0.176mg 0%
Valine 0.87mg 0.241mg 0%
Histidine 0.431mg 0.099mg 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
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more ProteinProtein +321.2%
Contains more WaterWater +16.8%
Contains more OtherOther +55.6%
Contains more FatsFats +49.1%
Contains more CarbsCarbs +698.6%

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
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -83.1%
Contains more Poly. FatPolyunsaturated fat +969.8%
Contains more Mono. FatMonounsaturated fat +81.3%

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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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.