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  6. Blueberry vs. Tofu

Blueberry vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between Blueberry and Tofu?

  • Blueberry is higher in Vitamin K, Vitamin C, and Fiber, yet Tofu is higher in Iron, Calcium, Selenium, Copper, Phosphorus, Manganese, and Zinc.
  • Tofu's daily need coverage for Iron is 64% more.
  • Blueberry has 97 times more Vitamin C than Tofu. While Blueberry has 9.7mg of Vitamin C, Tofu has only 0.1mg.

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

Infographic

Blueberry 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.
Blueberry
Blueberry
1
:
9
Tofu
Tofu
Contains less Sodium -85.7%
Contains more Calcium +5733.3%
Contains more Iron +1814.3%
Contains more Magnesium +400%
Contains more Phosphorus +708.3%
Contains more Potassium +57.1%
Contains more Zinc +400%
Contains more Copper +238.6%
Contains more Manganese +80.1%
Contains more Selenium +8800%
Blueberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 5% 6% 7% 1% 5% 19% 44% 1%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains less Sodium -85.7%
Contains more Calcium +5733.3%
Contains more Iron +1814.3%
Contains more Magnesium +400%
Contains more Phosphorus +708.3%
Contains more Potassium +57.1%
Contains more Zinc +400%
Contains more Copper +238.6%
Contains more Manganese +80.1%
Contains more Selenium +8800%

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.
Blueberry
Blueberry
6
:
4
Tofu
Tofu
Contains more Vitamin E +5600%
Contains more Vitamin C +9600%
Contains more Vitamin B3 +114.4%
Contains more Vitamin B5 +82.4%
Contains more Vitamin B6 +10.6%
Contains more Vitamin K +704.2%
Contains more Vitamin A +57.4%
Contains more Vitamin B1 +118.9%
Contains more Vitamin B2 +26.8%
Contains more Folate +150%
Equal in Vitamin B6 - 0.047
Blueberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 12% 0% 33% 10% 10% 8% 8% 12% 5% 0% 49%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin E +5600%
Contains more Vitamin C +9600%
Contains more Vitamin B3 +114.4%
Contains more Vitamin B5 +82.4%
Contains more Vitamin B6 +10.6%
Contains more Vitamin K +704.2%
Contains more Vitamin A +57.4%
Contains more Vitamin B1 +118.9%
Contains more Vitamin B2 +26.8%
Contains more Folate +150%
Equal in Vitamin B6 - 0.047

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Blueberry
Blueberry
1
:
4
Tofu
Tofu
Contains more Carbs +674.9%
Contains more Protein +991.9%
Contains more Fats +1348.5%
Contains more Other +213%
Equal in Water - 84.55
Blueberry
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Tofu
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 Carbs +674.9%
Contains more Protein +991.9%
Contains more Fats +1348.5%
Contains more Other +213%
Equal in Water - 84.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Blueberry
Blueberry
1
:
2
Tofu
Tofu
Contains less Saturated Fat -95.9%
Contains more Monounsaturated Fat +2146.8%
Contains more Polyunsaturated fat +1748.6%
Blueberry
13% 21% 66%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.146 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains less Saturated Fat -95.9%
Contains more Monounsaturated Fat +2146.8%
Contains more Polyunsaturated fat +1748.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Blueberry 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Blueberry Tofu Opinion
Net carbs 12.09g 1.57g Blueberry
Protein 0.74g 8.08g Tofu
Fats 0.33g 4.78g Tofu
Carbs 14.49g 1.87g Blueberry
Calories 57kcal 76kcal Tofu
Starch 0.03g Blueberry
Fructose 4.97g Blueberry
Sugar 9.96g 0.62g Tofu
Fiber 2.4g 0.3g Blueberry
Calcium 6mg 350mg Tofu
Iron 0.28mg 5.36mg Tofu
Magnesium 6mg 30mg Tofu
Phosphorus 12mg 97mg Tofu
Potassium 77mg 121mg Tofu
Sodium 1mg 7mg Blueberry
Zinc 0.16mg 0.8mg Tofu
Copper 0.057mg 0.193mg Tofu
Manganese 0.336mg 0.605mg Tofu
Selenium 0.1µg 8.9µg Tofu
Vitamin A 54IU 85IU Tofu
Vitamin A RAE 3µg Blueberry
Vitamin E 0.57mg 0.01mg Blueberry
Vitamin C 9.7mg 0.1mg Blueberry
Vitamin B1 0.037mg 0.081mg Tofu
Vitamin B2 0.041mg 0.052mg Tofu
Vitamin B3 0.418mg 0.195mg Blueberry
Vitamin B5 0.124mg 0.068mg Blueberry
Vitamin B6 0.052mg 0.047mg Blueberry
Folate 6µg 15µg Tofu
Vitamin K 19.3µg 2.4µg Blueberry
Tryptophan 0.003mg 0.12mg Tofu
Threonine 0.02mg 0.402mg Tofu
Isoleucine 0.023mg 0.435mg Tofu
Leucine 0.044mg 0.713mg Tofu
Lysine 0.013mg 0.452mg Tofu
Methionine 0.012mg 0.108mg Tofu
Phenylalanine 0.026mg 0.428mg Tofu
Valine 0.031mg 0.446mg Tofu
Histidine 0.011mg 0.221mg Tofu
Saturated Fat 0.028g 0.691g Blueberry
Monounsaturated Fat 0.047g 1.056g Tofu
Polyunsaturated fat 0.146g 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blueberry Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
12%
Blueberry
6%
Tofu
Minerals Daily Need Coverage Score
10%
Blueberry
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 9.34g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 38)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.3)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Blueberry
Blueberry is lower in Saturated Fat (difference - 0.663g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.