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  6. White chocolate vs. Tofu

White chocolate vs. Tofu — In-Depth Nutrition Comparison

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The main differences between white chocolate and tofu

  • White chocolate is richer in vitamin B12, vitamin B2, phosphorus, and vitamin B5, yet tofu is richer in iron, manganese, calcium, copper, and selenium.
  • Daily need coverage for saturated fat for white chocolate is 94% higher.
  • Tofu contains less saturated fat.
  • Tofu has a lower glycemic index than white chocolate.

Food types used in this article are Candies, white chocolate and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

White chocolate 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Tofu
Tofu
7
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 +136.4%
Contains more PhosphorusPhosphorus +81.4%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +75.9%
Contains more IronIron +2133.3%
Contains more CopperCopper +221.7%
Contains less SodiumSodium -92.2%
Contains more ManganeseManganese +7462.5%
Contains more SeleniumSelenium +97.8%
~equal in Zinc ~0.8mg

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.
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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Tofu
Tofu
2
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%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9500%
Contains more Vitamin B2Vitamin B2 +442.3%
Contains more Vitamin B3Vitamin B3 +282.1%
Contains more Vitamin B5Vitamin B5 +794.1%
Contains more Vitamin B6Vitamin B6 +19.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +279.2%
Contains more Vitamin B1Vitamin B1 +28.6%
Contains more FolateFolate +114.3%
~equal in Vitamin D ~0µg
~equal in Choline ~28.8mg

All nutrients comparison - raw data values

Nutrient White chocolate Tofu DV% diff.
Saturated fat 19.412g 0.691g 85%
Iron 0.24mg 5.36mg 64%
Fats 32.09g 4.78g 42%
Manganese 0.008mg 0.605mg 26%
Vitamin B12 0.56µg 0µg 23%
Calories 539kcal 76kcal 23%
Monounsaturated fat 9.097g 1.056g 20%
Carbs 59.24g 1.87g 19%
Vitamin B2 0.282mg 0.052mg 18%
Calcium 199mg 350mg 15%
Copper 0.06mg 0.193mg 15%
Vitamin B5 0.608mg 0.068mg 11%
Phosphorus 176mg 97mg 11%
Polyunsaturated fat 1.013g 2.699g 11%
Selenium 4.5µg 8.9µg 8%
Cholesterol 21mg 0mg 7%
Vitamin K 9.1µg 2.4µg 6%
Vitamin E 0.96mg 0.01mg 6%
Potassium 286mg 121mg 5%
Magnesium 12mg 30mg 4%
Sodium 90mg 7mg 4%
Protein 5.87g 8.08g 4%
Vitamin B3 0.745mg 0.195mg 3%
Folate 7µg 15µg 2%
Vitamin B1 0.063mg 0.081mg 2%
Vitamin B6 0.056mg 0.047mg 1%
Vitamin A 9µg 1%
Zinc 0.74mg 0.8mg 1%
Vitamin C 0.5mg 0.1mg 0%
Net carbs 59.04g 1.57g N/A
Sugar 59g 0.62g N/A
Fiber 0.2g 0.3g 0%
Choline 29.5mg 28.8mg 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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Tofu
Tofu
2
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 FatsFats +571.3%
Contains more CarbsCarbs +3067.9%
Contains more OtherOther +108.3%
Contains more ProteinProtein +37.6%
Contains more WaterWater +6403.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 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 more Mono. FatMonounsaturated fat +761.5%
Contains less Sat. FatSaturated fat -96.4%
Contains more Poly. FatPolyunsaturated fat +166.4%

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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.