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.
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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 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.
| 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% |
| Contains more CholineCholine | +80% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Monounsaturated fat | 0.1g | 1.056g | 2% |
| Choline | 16mg | 28.8mg | 2% |
| Saturated fat | 0.23g | 0.691g | 2% |
| Vitamin K | 0µg | 2.4µg | 2% |
| Calories | 27kcal | 76kcal | 2% |
| Sodium | 54mg | 7mg | 2% |
| Vitamin B3 | 0.074mg | 0.195mg | 1% |
| Vitamin B6 | 0.031mg | 0.047mg | 1% |
| Fiber | 0g | 0.3g | 1% |
| Potassium | 161mg | 121mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Carbs | 5.14g | 1.87g | 1% |
| Vitamin C | 0.1mg | 0.1mg | 0% |
| Net carbs | 5.14g | 1.57g | N/A |
| Sugar | 5.14g | 0.62g | N/A |
| Vitamin E | 0mg | 0.01mg | 0% |
| Vitamin A | 3µg | 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
| 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
| Contains less Sat. FatSaturated fat | -66.7% |
| Contains more Mono. FatMonounsaturated fat | +956% |
| Contains more Poly. FatPolyunsaturated fat | +24436.4% |