Tofu vs. Water — In-Depth Nutrition Comparison
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How are tofu and water different?
- Tofu is higher than water in calcium, manganese, copper, iron, phosphorus, zinc, magnesium, fiber, and potassium.
- Tofu covers your daily need for calcium, 68% more than water.
- Tofu has a higher glycemic index (15) than water (0).
Tofu, raw, firm, prepared with calcium sulfate and Beverages, water, tap, well types were used in this article.
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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 | +5700% |
| Contains more CalciumCalcium | +22666.7% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +2262.5% |
| Contains more ZincZinc | +15600% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -64.3% |
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 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 3mg | 68% |
| Manganese | 1.181mg | 0mg | 51% |
| Copper | 0.378mg | 0.016mg | 40% |
| Protein | 17.27g | 0g | 35% |
| Polyunsaturated fat | 4.921g | 33% | |
| Iron | 2.66mg | 0mg | 33% |
| Selenium | 17.4µg | 32% | |
| Phosphorus | 190mg | 0mg | 27% |
| Magnesium | 58mg | 1mg | 14% |
| Zinc | 1.57mg | 0.01mg | 14% |
| Vitamin B1 | 0.158mg | 13% | |
| Fats | 8.72g | 0g | 13% |
| Fiber | 2.3g | 0g | 9% |
| Vitamin B2 | 0.102mg | 8% | |
| Folate | 29µg | 7% | |
| Vitamin B6 | 0.092mg | 7% | |
| Calories | 144kcal | 0kcal | 7% |
| Potassium | 237mg | 0mg | 7% |
| Saturated fat | 1.261g | 6% | |
| Monounsaturated fat | 1.925g | 5% | |
| Vitamin B5 | 0.133mg | 3% | |
| Vitamin B3 | 0.381mg | 2% | |
| Carbs | 2.78g | 0g | 1% |
| Vitamin C | 0.2mg | 0% | |
| Net carbs | 0.48g | 0g | N/A |
| Sodium | 14mg | 5mg | 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 | +∞% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +1300% |
| Contains more WaterWater | +43.1% |
