Tofu vs. Whey — In-Depth Nutrition Comparison
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Significant differences between tofu and whey
- Tofu has more calcium, manganese, copper, iron, selenium, phosphorus, zinc, magnesium, and vitamin B1; however, whey is richer in vitamin B12.
- Tofu covers your daily calcium needs 64% more than whey.
- Whey has 1181 times less manganese than tofu. Tofu has 1.181mg of manganese, while whey has 0.001mg.
- Whey has a higher glycemic index. The glycemic index of whey is 43, while the glycemic index of tofu is 15.
Specific food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Whey, sweet, fluid.
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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 | +625% |
| Contains more CalciumCalcium | +1353.2% |
| Contains more PotassiumPotassium | +47.2% |
| Contains more IronIron | +4333.3% |
| Contains more CopperCopper | +9350% |
| Contains more ZincZinc | +1107.7% |
| Contains more PhosphorusPhosphorus | +313% |
| Contains less SodiumSodium | -74.1% |
| Contains more ManganeseManganese | +118000% |
| Contains more SeleniumSelenium | +815.8% |
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 | +338.9% |
| Contains more Vitamin B3Vitamin B3 | +414.9% |
| Contains more Vitamin B6Vitamin B6 | +196.8% |
| Contains more FolateFolate | +2800% |
| Contains more Vitamin B2Vitamin B2 | +54.9% |
| Contains more Vitamin B5Vitamin B5 | +188% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 47mg | 64% |
| Manganese | 1.181mg | 0.001mg | 51% |
| Copper | 0.378mg | 0.004mg | 42% |
| Protein | 17.27g | 0.85g | 33% |
| Polyunsaturated fat | 4.921g | 0.011g | 33% |
| Iron | 2.66mg | 0.06mg | 33% |
| Selenium | 17.4µg | 1.9µg | 28% |
| Phosphorus | 190mg | 46mg | 21% |
| Fats | 8.72g | 0.36g | 13% |
| Zinc | 1.57mg | 0.13mg | 13% |
| Vitamin B12 | 0µg | 0.28µg | 12% |
| Magnesium | 58mg | 8mg | 12% |
| Vitamin B1 | 0.158mg | 0.036mg | 10% |
| Fiber | 2.3g | 0g | 9% |
| Folate | 29µg | 1µg | 7% |
| Calories | 144kcal | 27kcal | 6% |
| Saturated fat | 1.261g | 0.23g | 5% |
| Vitamin B5 | 0.133mg | 0.383mg | 5% |
| Monounsaturated fat | 1.925g | 0.1g | 5% |
| Vitamin B6 | 0.092mg | 0.031mg | 5% |
| Vitamin B2 | 0.102mg | 0.158mg | 4% |
| Choline | 16mg | 3% | |
| Sodium | 14mg | 54mg | 2% |
| Vitamin B3 | 0.381mg | 0.074mg | 2% |
| Potassium | 237mg | 161mg | 2% |
| Cholesterol | 0mg | 2mg | 1% |
| Carbs | 2.78g | 5.14g | 1% |
| Vitamin C | 0.2mg | 0.1mg | 0% |
| Net carbs | 0.48g | 5.14g | N/A |
| Sugar | 5.14g | N/A | |
| Vitamin A | 3µg | 0% | |
| Tryptophan | 0.235mg | 0.013mg | 0% |
| Threonine | 0.785mg | 0.054mg | 0% |
| Isoleucine | 0.849mg | 0.047mg | 0% |
| Leucine | 1.392mg | 0.078mg | 0% |
| Lysine | 0.883mg | 0.068mg | 0% |
| Methionine | 0.211mg | 0.016mg | 0% |
| Phenylalanine | 0.835mg | 0.027mg | 0% |
| Valine | 0.87mg | 0.046mg | 0% |
| Histidine | 0.431mg | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1931.8% |
| Contains more FatsFats | +2322.2% |
| Contains more OtherOther | +164.2% |
| Contains more CarbsCarbs | +84.9% |
| Contains more WaterWater | +33.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1825% |
| Contains more Poly. FatPolyunsaturated fat | +44636.4% |
| Contains less Sat. FatSaturated fat | -81.8% |
