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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 from White chocolate is 94% higher.
  • Tofu contains less Saturated Fat.

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.
White chocolate
White chocolate
2
:
8
Tofu
Tofu
Contains more Phosphorus +81.4%
Contains more Potassium +136.4%
Contains more Calcium +75.9%
Contains more Iron +2133.3%
Contains more Magnesium +150%
Contains less Sodium -92.2%
Contains more Copper +221.7%
Contains more Manganese +7462.5%
Contains more Selenium +97.8%
Equal in Zinc - 0.8
White chocolate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 60% 9% 9% 76% 26% 12% 21% 20% 2% 25%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Phosphorus +81.4%
Contains more Potassium +136.4%
Contains more Calcium +75.9%
Contains more Iron +2133.3%
Contains more Magnesium +150%
Contains less Sodium -92.2%
Contains more Copper +221.7%
Contains more Manganese +7462.5%
Contains more Selenium +97.8%
Equal in Zinc - 0.8

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.
White chocolate
White chocolate
8
:
3
Tofu
Tofu
Contains more Vitamin E +9500%
Contains more Vitamin C +400%
Contains more Vitamin B2 +442.3%
Contains more Vitamin B3 +282.1%
Contains more Vitamin B5 +794.1%
Contains more Vitamin B6 +19.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +279.2%
Contains more Vitamin A +183.3%
Contains more Vitamin B1 +28.6%
Contains more Folate +114.3%
White chocolate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 20% 0% 2% 16% 66% 14% 37% 13% 6% 70% 23%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin E +9500%
Contains more Vitamin C +400%
Contains more Vitamin B2 +442.3%
Contains more Vitamin B3 +282.1%
Contains more Vitamin B5 +794.1%
Contains more Vitamin B6 +19.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +279.2%
Contains more Vitamin A +183.3%
Contains more Vitamin B1 +28.6%
Contains more Folate +114.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White chocolate
White chocolate
3
:
2
Tofu
Tofu
Contains more Fats +571.3%
Contains more Carbs +3067.9%
Contains more Other +108.3%
Contains more Protein +37.6%
Contains more Water +6403.8%
White chocolate
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Tofu
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 Fats +571.3%
Contains more Carbs +3067.9%
Contains more Other +108.3%
Contains more Protein +37.6%
Contains more Water +6403.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
White chocolate
White chocolate
1
:
2
Tofu
Tofu
Contains more Monounsaturated Fat +761.5%
Contains less Saturated Fat -96.4%
Contains more Polyunsaturated fat +166.4%
White chocolate
66% 31% 3%
Saturated Fat: 19.412 g
Monounsaturated Fat: 9.097 g
Polyunsaturated fat: 1.013 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +761.5%
Contains less Saturated Fat -96.4%
Contains more Polyunsaturated fat +166.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White chocolate Tofu
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient White chocolate Tofu Opinion
Net carbs 59.04g 1.57g White chocolate
Protein 5.87g 8.08g Tofu
Fats 32.09g 4.78g White chocolate
Carbs 59.24g 1.87g White chocolate
Calories 539kcal 76kcal White chocolate
Sugar 59g 0.62g Tofu
Fiber 0.2g 0.3g Tofu
Calcium 199mg 350mg Tofu
Iron 0.24mg 5.36mg Tofu
Magnesium 12mg 30mg Tofu
Phosphorus 176mg 97mg White chocolate
Potassium 286mg 121mg White chocolate
Sodium 90mg 7mg Tofu
Zinc 0.74mg 0.8mg Tofu
Copper 0.06mg 0.193mg Tofu
Manganese 0.008mg 0.605mg Tofu
Selenium 4.5µg 8.9µg Tofu
Vitamin A 30IU 85IU Tofu
Vitamin A RAE 9µg White chocolate
Vitamin E 0.96mg 0.01mg White chocolate
Vitamin C 0.5mg 0.1mg White chocolate
Vitamin B1 0.063mg 0.081mg Tofu
Vitamin B2 0.282mg 0.052mg White chocolate
Vitamin B3 0.745mg 0.195mg White chocolate
Vitamin B5 0.608mg 0.068mg White chocolate
Vitamin B6 0.056mg 0.047mg White chocolate
Folate 7µg 15µg Tofu
Vitamin B12 0.56µg 0µg White chocolate
Vitamin K 9.1µg 2.4µg White chocolate
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Cholesterol 21mg 0mg Tofu
Saturated Fat 19.412g 0.691g Tofu
Monounsaturated Fat 9.097g 1.056g White chocolate
Polyunsaturated fat 1.013g 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White chocolate Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22%
White chocolate
6%
Tofu
Minerals Daily Need Coverage Score
26%
White chocolate
59%
Tofu

Comparison summary

Which food is richer in vitamins?
White chocolate
White chocolate is relatively richer in vitamins
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 58.38g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 83mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 21mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 18.721g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 26)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.5)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals

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.