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  6. Whey vs. Tofu

Whey vs. Tofu — In-Depth Nutrition Comparison

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Differences between whey and tofu

  • Whey has more vitamin B12, vitamin B2, and vitamin B5, while tofu has more iron, calcium, manganese, copper, selenium, phosphorus, and zinc.
  • Tofu's daily need coverage for iron is 66% higher.
  • Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of whey is 43.

The food types used in this comparison are Whey, sweet, fluid and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Whey 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.
Whey
Whey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 more PotassiumPotassium +33.1%
Contains more MagnesiumMagnesium +275%
Contains more CalciumCalcium +644.7%
Contains more IronIron +8833.3%
Contains more CopperCopper +4725%
Contains more ZincZinc +515.4%
Contains more PhosphorusPhosphorus +110.9%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +60400%
Contains more SeleniumSelenium +368.4%

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.
Whey
Whey
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.33% 0% 1% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75%
Tofu
Tofu
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.33% 0% 0% 0.2% 20% 12% 3.7% 4.1% 11% 0% 6% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +203.8%
Contains more Vitamin B5Vitamin B5 +463.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B3Vitamin B3 +163.5%
Contains more Vitamin B6Vitamin B6 +51.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1400%
~equal in Vitamin C ~0.1mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Whey Tofu DV% diff.
Iron 0.06mg 5.36mg 66%
Calcium 47mg 350mg 30%
Manganese 0.001mg 0.605mg 26%
Copper 0.004mg 0.193mg 21%
Polyunsaturated fat 0.011g 2.699g 18%
Protein 0.85g 8.08g 14%
Selenium 1.9µg 8.9µg 13%
Vitamin B12 0.28µg 0µg 12%
Vitamin B2 0.158mg 0.052mg 8%
Fats 0.36g 4.78g 7%
Phosphorus 46mg 97mg 7%
Zinc 0.13mg 0.8mg 6%
Vitamin B5 0.383mg 0.068mg 6%
Magnesium 8mg 30mg 5%
Vitamin B1 0.036mg 0.081mg 4%
Folate 1µg 15µg 4%
Calories 27kcal 76kcal 2%
Sodium 54mg 7mg 2%
Vitamin K 0µg 2.4µg 2%
Choline 16mg 28.8mg 2%
Saturated fat 0.23g 0.691g 2%
Monounsaturated fat 0.1g 1.056g 2%
Carbs 5.14g 1.87g 1%
Cholesterol 2mg 0mg 1%
Potassium 161mg 121mg 1%
Fiber 0g 0.3g 1%
Vitamin B3 0.074mg 0.195mg 1%
Vitamin B6 0.031mg 0.047mg 1%
Protein per 100 calories 3.1g 11g N/A
Calories per 10 g protein 318kcal 94kcal N/A
Weight per 100 calories 370g 132g N/A
Unsaturated / Saturated Fat ratio 0.48 5.4 N/A
Vitamin C 0.1mg 0.1mg 0%
Net carbs 5.14g 1.57g N/A
Sugar 5.14g 0.62g N/A
Vitamin A 3µg 0%
Vitamin E 0mg 0.01mg 0%
Tryptophan 0.013mg 0.12mg 0%
Threonine 0.054mg 0.402mg 0%
Isoleucine 0.047mg 0.435mg 0%
Leucine 0.078mg 0.713mg 0%
Lysine 0.068mg 0.452mg 0%
Methionine 0.016mg 0.108mg 0%
Phenylalanine 0.027mg 0.428mg 0%
Valine 0.046mg 0.446mg 0%
Histidine 0.016mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Tofu
Tofu
3
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 CarbsCarbs +174.9%
Contains more ProteinProtein +850.6%
Contains more FatsFats +1227.8%
Contains more OtherOther +35.8%
~equal in Water ~84.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -66.7%
Contains more Mono. FatMonounsaturated fat +956%
Contains more Poly. FatPolyunsaturated fat +24436.4%

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.