Water vs. Tofu — In-Depth Nutrition Comparison
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How are water and tofu different?
- Tofu has more iron, calcium, manganese, copper, phosphorus, zinc, and magnesium than water.
- Daily need coverage for iron for tofu is 67% higher.
- Water has a lower glycemic index (0) than tofu (15).
Beverages, water, tap, well and Tofu, raw, regular, prepared with calcium sulfate are the varieties used in this article.
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 less SodiumSodium | -28.6% |
| Contains more MagnesiumMagnesium | +2900% |
| Contains more CalciumCalcium | +11566.7% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +1106.3% |
| Contains more ZincZinc | +7900% |
| 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.
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0mg | 5.36mg | 67% |
| Calcium | 3mg | 350mg | 35% |
| Manganese | 0mg | 0.605mg | 26% |
| Copper | 0.016mg | 0.193mg | 20% |
| Polyunsaturated fat | 2.699g | 18% | |
| Protein | 0g | 8.08g | 16% |
| Selenium | 8.9µg | 16% | |
| Phosphorus | 0mg | 97mg | 14% |
| Vitamin B1 | 0.081mg | 7% | |
| Fats | 0g | 4.78g | 7% |
| Magnesium | 1mg | 30mg | 7% |
| Zinc | 0.01mg | 0.8mg | 7% |
| Choline | 28.8mg | 5% | |
| Folate | 15µg | 4% | |
| Vitamin B6 | 0.047mg | 4% | |
| Vitamin B2 | 0.052mg | 4% | |
| Calories | 0kcal | 76kcal | 4% |
| Potassium | 0mg | 121mg | 4% |
| Monounsaturated fat | 1.056g | 3% | |
| Saturated fat | 0.691g | 3% | |
| Vitamin K | 2.4µg | 2% | |
| Fiber | 0g | 0.3g | 1% |
| Vitamin B3 | 0.195mg | 1% | |
| Vitamin B5 | 0.068mg | 1% | |
| Carbs | 0g | 1.87g | 1% |
| Vitamin C | 0.1mg | 0% | |
| Net carbs | 0g | 1.57g | N/A |
| Sugar | 0.62g | N/A | |
| Sodium | 5mg | 7mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.12mg | 0% | |
| Threonine | 0.402mg | 0% | |
| Isoleucine | 0.435mg | 0% | |
| Leucine | 0.713mg | 0% | |
| Lysine | 0.452mg | 0% | |
| Methionine | 0.108mg | 0% | |
| Phenylalanine | 0.428mg | 0% | |
| Valine | 0.446mg | 0% | |
| Histidine | 0.221mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +18.2% |
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +620% |