Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Blackberry vs. Tofu — In-Depth Nutrition Comparison

Compare

How are blackberries and tofu different?

  • Blackberries are richer in vitamin C and fiber, while tofu is higher in calcium, selenium, iron, phosphorus, copper, manganese, vitamin B1, and zinc.
  • Tofu covers your daily need for calcium, 65% more than blackberries.
  • Blackberries contain 105 times more vitamin C than tofu. Blackberries contain 21mg of vitamin C, while tofu contains 0.2mg.

Blackberries, raw and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.

Infographic

Blackberry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Tofu
9
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 less SodiumSodium -92.9%
Contains more MagnesiumMagnesium +190%
Contains more CalciumCalcium +2255.2%
Contains more PotassiumPotassium +46.3%
Contains more IronIron +329%
Contains more CopperCopper +129.1%
Contains more ZincZinc +196.2%
Contains more PhosphorusPhosphorus +763.6%
Contains more ManganeseManganese +82.8%
Contains more SeleniumSelenium +4250%

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.
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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Tofu
4
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +10400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +69.6%
Contains more Vitamin B5Vitamin B5 +107.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +690%
Contains more Vitamin B2Vitamin B2 +292.3%
Contains more Vitamin B6Vitamin B6 +206.7%
Contains more FolateFolate +16%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Blackberry Tofu DV% diff.
Calcium 29mg 683mg 65%
Protein 1.39g 17.27g 32%
Selenium 0.4µg 17.4µg 31%
Polyunsaturated fat 0.28g 4.921g 31%
Iron 0.62mg 2.66mg 26%
Phosphorus 22mg 190mg 24%
Copper 0.165mg 0.378mg 24%
Manganese 0.646mg 1.181mg 23%
Vitamin C 21mg 0.2mg 23%
Vitamin K 19.8µg 17%
Fats 0.49g 8.72g 13%
Fiber 5.3g 2.3g 12%
Vitamin B1 0.02mg 0.158mg 12%
Magnesium 20mg 58mg 9%
Zinc 0.53mg 1.57mg 9%
Vitamin E 1.17mg 8%
Saturated fat 0.014g 1.261g 6%
Vitamin B2 0.026mg 0.102mg 6%
Monounsaturated fat 0.047g 1.925g 5%
Vitamin B6 0.03mg 0.092mg 5%
Calories 43kcal 144kcal 5%
Fructose 2.4g 3%
Vitamin B5 0.276mg 0.133mg 3%
Choline 8.5mg 2%
Vitamin B3 0.646mg 0.381mg 2%
Carbs 9.61g 2.78g 2%
Potassium 162mg 237mg 2%
Vitamin A 11µg 1%
Folate 25µg 29µg 1%
Sodium 1mg 14mg 1%
Net carbs 4.31g 0.48g N/A
Sugar 4.88g N/A
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
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 +245.7%
Contains more WaterWater +26.2%
Contains more ProteinProtein +1142.4%
Contains more FatsFats +1679.6%
Contains more OtherOther +288.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
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 -98.9%
Contains more Mono. FatMonounsaturated fat +3995.7%
Contains more Poly. FatPolyunsaturated fat +1657.5%

People also compare

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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.