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  6. Water vs. Tofu

Water vs. Tofu — In-Depth Nutrition Comparison

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How are water and tofu 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).

Beverages, water, tap, well and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.

Infographic

Water vs Tofu 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.
Water
Water
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 0.9% 0% 0% 5.3% 0.27% 0% 0.65% 0% 0%
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%
Contains less SodiumSodium -64.3%
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 +∞%

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.
Water
Water
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Tofu
Tofu
8
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% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Water
Water
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 99.9 g
Other: 0.1 g
Tofu
Tofu
4
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more WaterWater +43.1%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1300%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Water Tofu
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Water Tofu Opinion
Calories 0kcal 144kcal Tofu
Protein 0g 17.27g Tofu
Fats 0g 8.72g Tofu
Vitamin C 0.2mg Tofu
Net carbs 0g 0.48g Tofu
Carbs 0g 2.78g Tofu
Magnesium 1mg 58mg Tofu
Calcium 3mg 683mg Tofu
Potassium 0mg 237mg Tofu
Iron 0mg 2.66mg Tofu
Fiber 0g 2.3g Tofu
Copper 0.016mg 0.378mg Tofu
Zinc 0.01mg 1.57mg Tofu
Phosphorus 0mg 190mg Tofu
Sodium 5mg 14mg Water
Vitamin A 166IU Tofu
Manganese 0mg 1.181mg Tofu
Selenium 17.4µg Tofu
Vitamin B1 0.158mg Tofu
Vitamin B2 0.102mg Tofu
Vitamin B3 0.381mg Tofu
Vitamin B5 0.133mg Tofu
Vitamin B6 0.092mg Tofu
Folate 29µg Tofu
Saturated Fat 1.261g Water
Monounsaturated Fat 1.925g Tofu
Polyunsaturated fat 4.921g Tofu
Tryptophan 0.235mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.849mg Tofu
Leucine 1.392mg Tofu
Lysine 0.883mg Tofu
Methionine 0.211mg Tofu
Phenylalanine 0.835mg Tofu
Valine 0.87mg Tofu
Histidine 0.431mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Water Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
0%
Water
10%
Tofu
Minerals Daily Need Coverage Score
1%
Water
87%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Water
Water is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Water
Water contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Water
Water is lower in Saturated Fat (difference - 1.261g)
Which food is lower in glycemic index?
Water
Water is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Water - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175096/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.