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  6. Whey vs. Tofu

Whey vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between whey and tofu

  • Whey has more vitamin B12; however, tofu is richer in calcium, manganese, copper, iron, selenium, phosphorus, zinc, magnesium, and vitamin B1.
  • Tofu covers your daily calcium needs 64% more than whey.
  • Whey has a higher glycemic index. The glycemic index of whey is 43, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Whey, sweet, fluid and Tofu, raw, firm, 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
0
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
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +625%
Contains more CalciumCalcium +1353.2%
Contains more PotassiumPotassium +47.2%
Contains more IronIron +4333.3%
Contains more CopperCopper +9350%
Contains more ZincZinc +1107.7%
Contains more PhosphorusPhosphorus +313%
Contains less SodiumSodium -74.1%
Contains more ManganeseManganese +118000%
Contains more SeleniumSelenium +815.8%

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.
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
5
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +54.9%
Contains more Vitamin B5Vitamin B5 +188%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B1Vitamin B1 +338.9%
Contains more Vitamin B3Vitamin B3 +414.9%
Contains more Vitamin B6Vitamin B6 +196.8%
Contains more FolateFolate +2800%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Whey Tofu DV% diff.
Calcium 47mg 683mg 64%
Manganese 0.001mg 1.181mg 51%
Copper 0.004mg 0.378mg 42%
Protein 0.85g 17.27g 33%
Iron 0.06mg 2.66mg 33%
Polyunsaturated fat 0.011g 4.921g 33%
Selenium 1.9µg 17.4µg 28%
Phosphorus 46mg 190mg 21%
Fats 0.36g 8.72g 13%
Zinc 0.13mg 1.57mg 13%
Magnesium 8mg 58mg 12%
Vitamin B12 0.28µg 0µg 12%
Vitamin B1 0.036mg 0.158mg 10%
Fiber 0g 2.3g 9%
Folate 1µg 29µg 7%
Calories 27kcal 144kcal 6%
Vitamin B5 0.383mg 0.133mg 5%
Vitamin B6 0.031mg 0.092mg 5%
Saturated fat 0.23g 1.261g 5%
Monounsaturated fat 0.1g 1.925g 5%
Vitamin B2 0.158mg 0.102mg 4%
Choline 16mg 3%
Potassium 161mg 237mg 2%
Sodium 54mg 14mg 2%
Vitamin B3 0.074mg 0.381mg 2%
Carbs 5.14g 2.78g 1%
Cholesterol 2mg 0mg 1%
Protein per 100 calories 3.1g 12g N/A
Calories per 10 g protein 318kcal 83kcal N/A
Weight per 100 calories 370g 69g N/A
Unsaturated / Saturated Fat ratio 0.48 5.4 N/A
Vitamin C 0.1mg 0.2mg 0%
Net carbs 5.14g 0.48g N/A
Sugar 5.14g N/A
Vitamin A 3µg 0%
Tryptophan 0.013mg 0.235mg 0%
Threonine 0.054mg 0.785mg 0%
Isoleucine 0.047mg 0.849mg 0%
Leucine 0.078mg 1.392mg 0%
Lysine 0.068mg 0.883mg 0%
Methionine 0.016mg 0.211mg 0%
Phenylalanine 0.027mg 0.835mg 0%
Valine 0.046mg 0.87mg 0%
Histidine 0.016mg 0.431mg 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
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more CarbsCarbs +84.9%
Contains more WaterWater +33.4%
Contains more ProteinProtein +1931.8%
Contains more FatsFats +2322.2%
Contains more OtherOther +164.2%

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 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -81.8%
Contains more Mono. FatMonounsaturated fat +1825%
Contains more Poly. FatPolyunsaturated fat +44636.4%

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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/172475/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.