Tofu vs. Cocoa Powder
Nutrition comparison of Tofu and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and cocoa powder:
- Both cocoa powder and tofu are high in calcium, iron and protein.
- Cocoa powder has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Cocoa powder is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cocoa powder is high in calories and tofu has 67% less calories than cocoa powder - cocoa powder has 228 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is much heavier in protein, much lighter in carbs and much heavier in fat compared to cocoa powder per calorie. Tofu has a macronutrient ratio of 39:9:52 and for cocoa powder, 18:53:29 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Cocoa Powder | |
|---|---|---|
| Protein | 39% | 18% |
| Carbohydrates | 9% | 53% |
| Fat | 52% | 29% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and tofu has 97% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Cocoa powder is an excellent source of dietary fiber and it has 122 times more dietary fiber than tofu - cocoa powder has 37g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Cocoa powder and tofu contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Both cocoa powder and tofu are high in protein. Cocoa powder has 143% more protein than tofu - cocoa powder has 19.6g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and tofu has 91% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Tofu and cocoa powder contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than cocoa powder - tofu has 25.5ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and tofu contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Cocoa powder and tofu contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Cocoa powder has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both tofu and cocoa powder contain significant amounts of thiamin and folate.
| Tofu | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.081 MG | 0.078 MG |
| Riboflavin | 0.052 MG | 0.241 MG |
| Niacin | 0.195 MG | 2.185 MG |
| Pantothenic acid | 0.068 MG | 0.254 MG |
| Vitamin B6 | 0.047 MG | 0.118 MG |
| Folate | 15 UG | 32 UG |
Minerals
calcium
Both cocoa powder and tofu are high in calcium. Tofu has 173% more calcium than cocoa powder - cocoa powder has 128mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both cocoa powder and tofu are high in iron. Cocoa powder has 159% more iron than tofu - cocoa powder has 13.9mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Cocoa powder is an excellent source of potassium and it has 11 times more potassium than tofu - cocoa powder has 1524mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than cocoa powder per 100 grams.
| Tofu | Cocoa Powder | |
|---|---|---|
| linoleic acid | 2.38 G | 0.44 G |
| Total | 2.38 G | 0.44 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Tofu 248g
(
cup
)
|
Daily Values (%) |
Cocoa Powder 86g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 188KCAL 9% |
|
5% | calories | 4% |
|
196KCAL 10% | |
| 4.6G 2% |
|
5% | carbohydrates | 987% |
|
50G 20% | |
| 0.74G 3% |
|
5% | dietary fiber | >999% |
|
32G 127% | |
| 1.5G | 5% | sugar | 5% | 1.5G | |||
| 12G 19% |
|
5% | total fat | 5% |
|
12G 18% | |
| 1.7G 10% |
|
5% | saturated fat | 306% |
|
6.9G 39% | |
| 2.6G | 5% | monounsaturated fat | 50% | 3.9G | |||
| 6.7G | >999% | polyunsaturated fat | 5% | 0.38G | |||
| 17MG 1% |
|
5% | sodium | 6% |
|
18MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 63UG 9% |
|
>999% | Vitamin A | 5% |
|
||
| 0.25MG 0.3% |
|
>999% | Vitamin C | 5% |
|
||
| 868MG 87% |
|
689% | calcium | 5% |
|
110MG 11% | |
| 13MG 74% |
|
8% | iron | 5% |
|
12MG 66% | |
| 74MG 24% |
|
5% | magnesium | 480% |
|
429MG 138% | |
| 300MG 13% |
|
5% | potassium | 337% |
|
1311MG 57% | |
| 0.2MG 18% |
|
185% | thiamin (Vit B1) | 5% |
|
0.07MG 6% | |
| 0.13MG 12% |
|
5% | riboflavin (Vit B2) | 61% |
|
0.21MG 19% | |
| 0.48MG 4% |
|
5% | niacin (Vit B3) | 296% |
|
1.9MG 13% | |
| 0.12MG 9% |
|
20% | Vitamin B6 | 5% |
|
0.1MG 8% | |
| 0.17MG 3% |
|
5% | pantothenic acid (Vit B5) | 29% |
|
0.22MG 4% | |
| 37UG 9% |
|
32% | folate (Vit B9) | 5% |
|
28UG 7% | |
| 0.02MG 0.2% |
|
5% | Vitamin E | 348% |
|
0.09MG 1% | |
| 6UG 7% |
|
173% | Vitamin K | 5% |
|
2.2UG 2% | |
| 20G 40% |
|
18% | protein | 5% |
|
17G 34% | |
| 71MG 17% |
|
610% | choline | 5% |
|
10MG 2% | |
| 0.48MG 40% |
|
5% | copper | 587% |
|
3.3MG 272% | |
| 1.5MG 83% |
|
5% | manganese | 120% |
|
3.3MG 183% | |
| 241MG 34% |
|
5% | phosphorus | 162% |
|
631MG 90% | |
| 22UG 40% |
|
83% | selenium | 5% |
|
12UG 22% | |
| 2MG 25% |
|
5% | zinc | 195% |
|
5.9MG 73% | |
| 210G | >999% | Water | 5% | 2.6G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does cocoa powder or tofu contain more calories in 100 grams?Cocoa powder is high in calories and tofu has 70% less calories than cocoa powder - cocoa powder has 228 calories in 100g and tofu has 76 calories.
Is cocoa powder or tofu better for protein?
Both cocoa powder and tofu are high in protein. Cocoa powder has 140% more protein than tofu - cocoa powder has 19.6g of protein per 100 grams and tofu has 8.1g of protein.
Does cocoa powder or tofu have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and tofu has 100% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does cocoa powder or tofu contain more calcium?
Both cocoa powder and tofu are high in calcium. Tofu has 170% more calcium than cocoa powder - cocoa powder has 128mg of calcium in 100 grams and tofu has 350mg of calcium.
Does cocoa powder or tofu contain more iron?
Both cocoa powder and tofu are high in iron. Cocoa powder has 160% more iron than tofu - cocoa powder has 13.9mg of iron in 100 grams and tofu has 5.4mg of iron.
Does cocoa powder or tofu contain more potassium?
Cocoa powder is a rich source of potassium and it has 11 times more potassium than tofu - cocoa powder has 1524mg of potassium in 100 grams and tofu has 121mg of potassium.