Tofu vs. Coconut Cream
Nutrition comparison of Tofu and Coconut Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and coconut cream:
- Both coconut cream and tofu are high in iron.
- Coconut cream is a great source of dietary fiber.
- Coconut cream is an excellent source of potassium.
- Tofu has more thiamin and riboflavin, however, coconut cream contains more niacin and pantothenic acid.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut cream is high in calories and tofu has 77% less calories than coconut cream - coconut cream has 330 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is much heavier in protein, much lighter in fat and similar to coconut cream for carbs. Tofu has a macronutrient ratio of 39:9:52 and for coconut cream, 4:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Coconut Cream | |
|---|---|---|
| Protein | 39% | 4% |
| Carbohydrates | 9% | 8% |
| Fat | 52% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut cream and tofu contain similar amounts of carbs - coconut cream has 6.7g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Coconut cream is a great source of dietary fiber and it has 633% more dietary fiber than tofu - coconut cream has 2.2g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Tofu and coconut cream contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Tofu is a great source of protein and it has 123% more protein than coconut cream - coconut cream has 3.6g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Coconut cream is high in saturated fat and tofu has 98% less saturated fat than coconut cream - coconut cream has 30.8g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Coconut cream has 27 times more Vitamin C than tofu - coconut cream has 2.8mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Tofu has more Vitamin A than coconut cream - tofu has 25.5ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts.
Vitamin E
Tofu and coconut cream contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
Vitamin K
Tofu and coconut cream contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Tofu has more thiamin and riboflavin, however, coconut cream contains more niacin and pantothenic acid. Both tofu and coconut cream contain significant amounts of Vitamin B6 and folate.
| Tofu | Coconut Cream | |
|---|---|---|
| Thiamin | 0.081 MG | 0.03 MG |
| Riboflavin | 0.052 MG | ~ |
| Niacin | 0.195 MG | 0.89 MG |
| Pantothenic acid | 0.068 MG | 0.261 MG |
| Vitamin B6 | 0.047 MG | 0.047 MG |
| Folate | 15 UG | 23 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 30 times more calcium than coconut cream - coconut cream has 11mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both coconut cream and tofu are high in iron. Tofu has 135% more iron than coconut cream - coconut cream has 2.3mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Coconut cream is an excellent source of potassium and it has 169% more potassium than tofu - coconut cream has 325mg 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 coconut cream per 100 grams.
| Tofu | Coconut Cream | |
|---|---|---|
| linoleic acid | 2.38 G | 0.379 G |
| Total | 2.38 G | 0.379 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 Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Tofu g
()
|
Daily Values (%) |
Coconut Cream g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut cream or tofu contain more calories in 100 grams?Coconut cream is high in calories and tofu has 80% less calories than coconut cream - coconut cream has 330 calories in 100g and tofu has 76 calories.
Is coconut cream or tofu better for protein?
Tofu is a great source of protein and it has 120% more protein than coconut cream - coconut cream has 3.6g of protein per 100 grams and tofu has 8.1g of protein.
Does coconut cream or tofu contain more calcium?
Tofu is a rich source of calcium and it has 30 times more calcium than coconut cream - coconut cream has 11mg of calcium in 100 grams and tofu has 350mg of calcium.
Does coconut cream or tofu contain more iron?
Both coconut cream and tofu are high in iron. Tofu has 140% more iron than coconut cream - coconut cream has 2.3mg of iron in 100 grams and tofu has 5.4mg of iron.
Does coconut cream or tofu contain more potassium?
Coconut cream is a rich source of potassium and it has 170% more potassium than tofu - coconut cream has 325mg of potassium in 100 grams and tofu has 121mg of potassium.