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Banana vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between bananas and tofu?

  • Bananas are higher in vitamin B6, vitamin C, fiber, and potassium, yet tofu is higher in iron, calcium, manganese, selenium, copper, and phosphorus.
  • Tofu's daily need coverage for iron is 64% more.
  • Bananas have 87 times more vitamin C than tofu. While bananas have 8.7mg of vitamin C, tofu has only 0.1mg.
  • The glycemic index of tofu is lower.

We used Bananas, raw and Tofu, raw, regular, prepared with calcium sulfate types in this article.

Infographic

Banana 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.
Banana
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Tofu
8
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 +195.9%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +11.1%
Contains more CalciumCalcium +6900%
Contains more IronIron +1961.5%
Contains more CopperCopper +147.4%
Contains more ZincZinc +433.3%
Contains more PhosphorusPhosphorus +340.9%
Contains more ManganeseManganese +124.1%
Contains more SeleniumSelenium +790%

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.
Banana
8
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 29% 1% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Tofu
3
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 +8600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B2Vitamin B2 +40.4%
Contains more Vitamin B3Vitamin B3 +241%
Contains more Vitamin B5Vitamin B5 +391.2%
Contains more Vitamin B6Vitamin B6 +680.9%
Contains more FolateFolate +33.3%
Contains more Vitamin B1Vitamin B1 +161.3%
Contains more Vitamin KVitamin K +380%
Contains more CholineCholine +193.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
2
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Tofu
3
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 CarbsCarbs +1121.4%
Contains more OtherOther +15.3%
Contains more ProteinProtein +641.3%
Contains more FatsFats +1348.5%
Contains more WaterWater +12.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Banana
1
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
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 less Sat. FatSaturated fat -83.8%
Contains more Mono. FatMonounsaturated fat +3200%
Contains more Poly. FatPolyunsaturated fat +3597.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Banana Tofu DV% diff.
Iron 0.26mg 5.36mg 64%
Calcium 5mg 350mg 35%
Vitamin B6 0.367mg 0.047mg 25%
Polyunsaturated fat 0.073g 2.699g 18%
Manganese 0.27mg 0.605mg 15%
Selenium 1µg 8.9µg 14%
Protein 1.09g 8.08g 14%
Copper 0.078mg 0.193mg 13%
Phosphorus 22mg 97mg 11%
Vitamin C 8.7mg 0.1mg 10%
Fiber 2.6g 0.3g 9%
Potassium 358mg 121mg 7%
Carbs 22.84g 1.87g 7%
Fats 0.33g 4.78g 7%
Zinc 0.15mg 0.8mg 6%
Fructose 4.85g 6%
Vitamin B5 0.334mg 0.068mg 5%
Vitamin B1 0.031mg 0.081mg 4%
Monounsaturated fat 0.032g 1.056g 3%
Saturated fat 0.112g 0.691g 3%
Vitamin B3 0.665mg 0.195mg 3%
Choline 9.8mg 28.8mg 3%
Vitamin K 0.5µg 2.4µg 2%
Starch 5.38g 2%
Vitamin B2 0.073mg 0.052mg 2%
Folate 20µg 15µg 1%
Vitamin E 0.1mg 0.01mg 1%
Calories 89kcal 76kcal 1%
Magnesium 27mg 30mg 1%
Net carbs 20.24g 1.57g N/A
Sugar 12.23g 0.62g N/A
Sodium 1mg 7mg 0%
Vitamin A 3µg 0%
Tryptophan 0.009mg 0.12mg 0%
Threonine 0.028mg 0.402mg 0%
Isoleucine 0.028mg 0.435mg 0%
Leucine 0.068mg 0.713mg 0%
Lysine 0.05mg 0.452mg 0%
Methionine 0.008mg 0.108mg 0%
Phenylalanine 0.049mg 0.428mg 0%
Valine 0.047mg 0.446mg 0%
Histidine 0.077mg 0.221mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Banana Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Banana
6%
Tofu
Minerals Daily Need Coverage Score
14%
Banana
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 11.61g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 33)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.2)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Banana
Banana is lower in Saturated fat (difference - 0.579g)
Which food is richer in vitamins?
Banana
Banana is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.