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  6. Blackberry vs. Tofu

Blackberry vs. Tofu — In-Depth Nutrition Comparison

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How are blackberries and tofu different?

  • Blackberries are higher in vitamin C, fiber, vitamin K, and vitamin E; however, tofu is richer in iron, calcium, selenium, phosphorus, and vitamin B1.
  • Daily need coverage for iron for tofu is 59% higher.
  • Blackberries contain 210 times more vitamin C than tofu. While blackberries contain 21mg of vitamin C, tofu contains only 0.1mg.

Blackberries, raw and Tofu, raw, regular, prepared with calcium sulfate are the varieties 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
Tofu
7
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 +33.9%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +1106.9%
Contains more IronIron +764.5%
Contains more CopperCopper +17%
Contains more ZincZinc +50.9%
Contains more PhosphorusPhosphorus +340.9%
Contains more SeleniumSelenium +2125%
~equal in Manganese ~0.605mg

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
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +20900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +11600%
Contains more Vitamin B3Vitamin B3 +231.3%
Contains more Vitamin B5Vitamin B5 +305.9%
Contains more Vitamin KVitamin K +725%
Contains more FolateFolate +66.7%
Contains more Vitamin B1Vitamin B1 +305%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B6Vitamin B6 +56.7%
Contains more CholineCholine +238.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Blackberry Tofu DV% diff.
Iron 0.62mg 5.36mg 59%
Calcium 29mg 350mg 32%
Vitamin C 21mg 0.1mg 23%
Fiber 5.3g 0.3g 20%
Polyunsaturated fat 0.28g 2.699g 16%
Selenium 0.4µg 8.9µg 15%
Vitamin K 19.8µg 2.4µg 15%
Protein 1.39g 8.08g 13%
Phosphorus 22mg 97mg 11%
Vitamin E 1.17mg 0.01mg 8%
Fats 0.49g 4.78g 7%
Vitamin B1 0.02mg 0.081mg 5%
Choline 8.5mg 28.8mg 4%
Vitamin B5 0.276mg 0.068mg 4%
Folate 25µg 15µg 3%
Saturated fat 0.014g 0.691g 3%
Monounsaturated fat 0.047g 1.056g 3%
Vitamin B3 0.646mg 0.195mg 3%
Fructose 2.4g 3%
Carbs 9.61g 1.87g 3%
Copper 0.165mg 0.193mg 3%
Manganese 0.646mg 0.605mg 2%
Magnesium 20mg 30mg 2%
Calories 43kcal 76kcal 2%
Zinc 0.53mg 0.8mg 2%
Vitamin B2 0.026mg 0.052mg 2%
Vitamin B6 0.03mg 0.047mg 1%
Potassium 162mg 121mg 1%
Vitamin A 11µg 1%
Net carbs 4.31g 1.57g N/A
Sugar 4.88g 0.62g N/A
Sodium 1mg 7mg 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 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
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 +413.9%
Contains more ProteinProtein +481.3%
Contains more FatsFats +875.5%
Contains more OtherOther +100%
~equal in Water ~84.55g

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
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 -98%
Contains more Mono. FatMonounsaturated fat +2146.8%
Contains more Poly. FatPolyunsaturated fat +863.9%

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/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.