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  6. Breadfruit vs. Tofu

Breadfruit vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between breadfruit and tofu

  • Breadfruit is higher in vitamin C and fiber, yet tofu is higher in calcium, manganese, copper, selenium, iron, phosphorus, zinc, and magnesium.
  • Tofu covers your daily calcium needs 67% more than breadfruit.
  • Breadfruit contains 145 times more vitamin C than tofu. While breadfruit contains 29mg of vitamin C, tofu contains only 0.2mg.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Breadfruit, raw and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Breadfruit 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 18% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
Tofu
Tofu
8
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 more PotassiumPotassium +106.8%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +132%
Contains more CalciumCalcium +3917.6%
Contains more IronIron +392.6%
Contains more CopperCopper +350%
Contains more ZincZinc +1208.3%
Contains more PhosphorusPhosphorus +533.3%
Contains more ManganeseManganese +1868.3%
Contains more SeleniumSelenium +2800%

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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
Tofu
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +14400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +136.2%
Contains more Vitamin B5Vitamin B5 +243.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +43.6%
Contains more Vitamin B2Vitamin B2 +240%
Contains more FolateFolate +107.1%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.092mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Breadfruit Tofu DV% diff.
Calcium 17mg 683mg 67%
Manganese 0.06mg 1.181mg 49%
Copper 0.084mg 0.378mg 33%
Vitamin C 29mg 0.2mg 32%
Polyunsaturated fat 0.066g 4.921g 32%
Protein 1.07g 17.27g 32%
Selenium 0.6µg 17.4µg 31%
Iron 0.54mg 2.66mg 27%
Phosphorus 30mg 190mg 23%
Fats 0.23g 8.72g 13%
Zinc 0.12mg 1.57mg 13%
Fiber 4.9g 2.3g 10%
Carbs 27.12g 2.78g 8%
Magnesium 25mg 58mg 8%
Potassium 490mg 237mg 7%
Vitamin B2 0.03mg 0.102mg 6%
Vitamin B5 0.457mg 0.133mg 6%
Saturated fat 0.048g 1.261g 6%
Monounsaturated fat 0.034g 1.925g 5%
Folate 14µg 29µg 4%
Vitamin B1 0.11mg 0.158mg 4%
Vitamin B3 0.9mg 0.381mg 3%
Choline 9.8mg 2%
Calories 103kcal 144kcal 2%
Vitamin B6 0.1mg 0.092mg 1%
Vitamin E 0.1mg 1%
Sodium 2mg 14mg 1%
Net carbs 22.22g 0.48g N/A
Sugar 11g N/A
Vitamin K 0.5µg 0%
Tryptophan 0.235mg 0%
Threonine 0.052mg 0.785mg 0%
Isoleucine 0.064mg 0.849mg 0%
Leucine 0.065mg 1.392mg 0%
Lysine 0.037mg 0.883mg 0%
Methionine 0.01mg 0.211mg 0%
Phenylalanine 0.026mg 0.835mg 0%
Valine 0.047mg 0.87mg 0%
Histidine 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Tofu
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 +875.5%
Contains more ProteinProtein +1514%
Contains more FatsFats +3691.3%
Contains more OtherOther +50.5%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 g
Tofu
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 -96.2%
Contains more Mono. FatMonounsaturated fat +5561.8%
Contains more Poly. FatPolyunsaturated fat +7356.1%

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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. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.