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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 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

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 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
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.
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
10
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more WaterWater +18.2%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more OtherOther +620%

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 Sugar 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 price Equal

All nutrients comparison - raw data values

Nutrient Water Tofu 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%

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

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
6%
Tofu
Minerals Daily Need Coverage Score
1%
Water
59%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Water
Water is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Water
Water is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Water
Water contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Water
Water is lower in Saturated fat (difference - 0.691g)
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 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/172476/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.