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  6. Figs vs. Tofu

Figs vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between figs and tofu?

  • Figs are richer in fiber and vitamin B6, while tofu is higher in iron, calcium, manganese, selenium, copper, phosphorus, and zinc.
  • Tofu's daily need coverage for iron is 62% higher.
  • Tofu has 10 times less fiber than figs. Figs have 2.9g of fiber, while tofu has 0.3g.
  • Figs have a higher glycemic index (61) than tofu (15).

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

Infographic

Figs 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.
Figs
Figs
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 11% 20% 14% 23% 4.1% 6% 0.13% 17% 1.1%
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 +91.7%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +76.5%
Contains more CalciumCalcium +900%
Contains more IronIron +1348.6%
Contains more CopperCopper +175.7%
Contains more ZincZinc +433.3%
Contains more PhosphorusPhosphorus +592.9%
Contains more ManganeseManganese +372.7%
Contains more SeleniumSelenium +4350%

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.
Figs
Figs
7
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 6.7% 2.3% 2.2% 0% 15% 12% 7.5% 18% 26% 0% 12% 4.5% 2.6%
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 +1900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin B3Vitamin B3 +105.1%
Contains more Vitamin B5Vitamin B5 +341.2%
Contains more Vitamin B6Vitamin B6 +140.4%
Contains more Vitamin KVitamin K +95.8%
Contains more Vitamin B1Vitamin B1 +35%
Contains more FolateFolate +150%
Contains more CholineCholine +512.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.052mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Figs Tofu DV% diff.
Iron 0.37mg 5.36mg 62%
Calcium 35mg 350mg 32%
Manganese 0.128mg 0.605mg 21%
Polyunsaturated fat 0.144g 2.699g 17%
Selenium 0.2µg 8.9µg 16%
Protein 0.75g 8.08g 15%
Copper 0.07mg 0.193mg 14%
Phosphorus 14mg 97mg 12%
Fiber 2.9g 0.3g 10%
Fats 0.3g 4.78g 7%
Carbs 19.18g 1.87g 6%
Zinc 0.15mg 0.8mg 6%
Vitamin B6 0.113mg 0.047mg 5%
Vitamin B5 0.3mg 0.068mg 5%
Choline 4.7mg 28.8mg 4%
Magnesium 17mg 30mg 3%
Potassium 232mg 121mg 3%
Saturated fat 0.06g 0.691g 3%
Vitamin B1 0.06mg 0.081mg 2%
Folate 6µg 15µg 2%
Monounsaturated fat 0.066g 1.056g 2%
Vitamin C 2mg 0.1mg 2%
Vitamin K 4.7µg 2.4µg 2%
Vitamin E 0.11mg 0.01mg 1%
Vitamin A 7µg 1%
Vitamin B3 0.4mg 0.195mg 1%
Calories 74kcal 76kcal 0%
Net carbs 16.28g 1.57g N/A
Sugar 16.26g 0.62g N/A
Sodium 1mg 7mg 0%
Vitamin B2 0.05mg 0.052mg 0%
Tryptophan 0.006mg 0.12mg 0%
Threonine 0.024mg 0.402mg 0%
Isoleucine 0.023mg 0.435mg 0%
Leucine 0.033mg 0.713mg 0%
Lysine 0.03mg 0.452mg 0%
Methionine 0.006mg 0.108mg 0%
Phenylalanine 0.018mg 0.428mg 0%
Valine 0.028mg 0.446mg 0%
Histidine 0.011mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Figs
Figs
1
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Tofu
Tofu
4
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 +925.7%
Contains more ProteinProtein +977.3%
Contains more FatsFats +1493.3%
~equal in Water ~84.55g
~equal in Other ~0.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Figs
Figs
1
22% 24% 53%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.066 g
Polyunsaturated fat: Poly. Fat 0.144 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 -91.3%
Contains more Mono. FatMonounsaturated fat +1500%
Contains more Poly. FatPolyunsaturated fat +1774.3%

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. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/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.