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  6. Breadfruit vs. Tofu

Breadfruit vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between breadfruit and tofu?

  • Breadfruit is richer in vitamin C, fiber, potassium, and vitamin B5, while tofu is higher in iron, calcium, manganese, selenium, copper, and phosphorus.
  • Tofu's daily need coverage for iron is 60% higher.
  • Tofu has 290 times less vitamin C than breadfruit. Breadfruit has 29mg of vitamin C, while tofu has 0.1mg.
  • Breadfruit has a higher glycemic index (62) than tofu (15).

We used Breadfruit, raw and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.

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 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +305%
Contains less SodiumSodium -71.4%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +1958.8%
Contains more IronIron +892.6%
Contains more CopperCopper +129.8%
Contains more ZincZinc +566.7%
Contains more PhosphorusPhosphorus +223.3%
Contains more ManganeseManganese +908.3%
Contains more SeleniumSelenium +1383.3%

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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +28900%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +35.8%
Contains more Vitamin B3Vitamin B3 +361.5%
Contains more Vitamin B5Vitamin B5 +572.1%
Contains more Vitamin B6Vitamin B6 +112.8%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more Vitamin KVitamin K +380%
Contains more CholineCholine +193.9%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Breadfruit Tofu DV% diff.
Iron 0.54mg 5.36mg 60%
Calcium 17mg 350mg 33%
Vitamin C 29mg 0.1mg 32%
Manganese 0.06mg 0.605mg 24%
Fiber 4.9g 0.3g 18%
Polyunsaturated fat 0.066g 2.699g 18%
Selenium 0.6µg 8.9µg 15%
Protein 1.07g 8.08g 14%
Copper 0.084mg 0.193mg 12%
Potassium 490mg 121mg 11%
Phosphorus 30mg 97mg 10%
Vitamin B5 0.457mg 0.068mg 8%
Carbs 27.12g 1.87g 8%
Fats 0.23g 4.78g 7%
Zinc 0.12mg 0.8mg 6%
Vitamin B6 0.1mg 0.047mg 4%
Vitamin B3 0.9mg 0.195mg 4%
Saturated fat 0.048g 0.691g 3%
Choline 9.8mg 28.8mg 3%
Monounsaturated fat 0.034g 1.056g 3%
Vitamin K 0.5µg 2.4µg 2%
Vitamin B2 0.03mg 0.052mg 2%
Vitamin B1 0.11mg 0.081mg 2%
Calories 103kcal 76kcal 1%
Vitamin E 0.1mg 0.01mg 1%
Magnesium 25mg 30mg 1%
Net carbs 22.22g 1.57g N/A
Sugar 11g 0.62g N/A
Sodium 2mg 7mg 0%
Folate 14µg 15µg 0%
Tryptophan 0.12mg 0%
Threonine 0.052mg 0.402mg 0%
Isoleucine 0.064mg 0.435mg 0%
Leucine 0.065mg 0.713mg 0%
Lysine 0.037mg 0.452mg 0%
Methionine 0.01mg 0.108mg 0%
Phenylalanine 0.026mg 0.428mg 0%
Valine 0.047mg 0.446mg 0%
Histidine 0.221mg 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
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 +1350.3%
Contains more OtherOther +29.2%
Contains more ProteinProtein +655.1%
Contains more FatsFats +1978.3%
Contains more WaterWater +19.7%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -93.1%
Contains more Mono. FatMonounsaturated fat +3005.9%
Contains more Poly. FatPolyunsaturated fat +3989.4%

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/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.