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  6. Plantain raw vs. Tofu

Plantain raw vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between plantain raw and tofu

  • Plantain raw has more vitamin C, vitamin A, and vitamin B6; however, tofu is higher in calcium, copper, selenium, iron, phosphorus, zinc, and vitamin B1.
  • Tofu covers your daily need for calcium, 68% more than plantain raw.
  • Plantain raw has 92 times more vitamin C than tofu. While plantain raw has 18.4mg of vitamin C, tofu has only 0.2mg.
  • The glycemic index of plantain raw is higher.

These are the specific foods used in this comparison Plantains, raw and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
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 +110.5%
Contains less SodiumSodium -71.4%
Contains more MagnesiumMagnesium +56.8%
Contains more CalciumCalcium +22666.7%
Contains more IronIron +343.3%
Contains more CopperCopper +366.7%
Contains more ZincZinc +1021.4%
Contains more PhosphorusPhosphorus +458.8%
Contains more SeleniumSelenium +1060%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
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 +9100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +80.1%
Contains more Vitamin B5Vitamin B5 +95.5%
Contains more Vitamin B6Vitamin B6 +225%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +203.8%
Contains more Vitamin B2Vitamin B2 +88.9%
Contains more FolateFolate +31.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Tofu DV% diff.
Calcium 3mg 683mg 68%
Manganese 1.181mg 51%
Copper 0.081mg 0.378mg 33%
Polyunsaturated fat 0.069g 4.921g 32%
Protein 1.3g 17.27g 32%
Selenium 1.5µg 17.4µg 29%
Iron 0.6mg 2.66mg 26%
Phosphorus 34mg 190mg 22%
Vitamin C 18.4mg 0.2mg 20%
Vitamin B6 0.299mg 0.092mg 16%
Zinc 0.14mg 1.57mg 13%
Fats 0.37g 8.72g 13%
Carbs 31.89g 2.78g 10%
Vitamin B1 0.052mg 0.158mg 9%
Potassium 499mg 237mg 8%
Vitamin A 56µg 6%
Saturated fat 0.143g 1.261g 5%
Monounsaturated fat 0.032g 1.925g 5%
Magnesium 37mg 58mg 5%
Vitamin B2 0.054mg 0.102mg 4%
Vitamin B5 0.26mg 0.133mg 3%
Choline 13.5mg 2%
Folate 22µg 29µg 2%
Vitamin B3 0.686mg 0.381mg 2%
Calories 122kcal 144kcal 1%
Vitamin K 0.7µg 1%
Vitamin E 0.14mg 1%
Net carbs 29.59g 0.48g N/A
Sugar 15g N/A
Fiber 2.3g 2.3g 0%
Sodium 4mg 14mg 0%
Tryptophan 0.015mg 0.235mg 0%
Threonine 0.034mg 0.785mg 0%
Isoleucine 0.036mg 0.849mg 0%
Leucine 0.059mg 1.392mg 0%
Lysine 0.06mg 0.883mg 0%
Methionine 0.017mg 0.211mg 0%
Phenylalanine 0.044mg 0.835mg 0%
Valine 0.046mg 0.87mg 0%
Histidine 0.064mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Tofu
Tofu
4
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 +1047.1%
Contains more ProteinProtein +1228.5%
Contains more FatsFats +2256.8%
Contains more OtherOther +20.7%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 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 -88.7%
Contains more Mono. FatMonounsaturated fat +5915.6%
Contains more Poly. FatPolyunsaturated fat +7031.9%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.