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  6. Plantain raw vs. Tofu

Plantain raw vs. Tofu — In-Depth Nutrition Comparison

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The main differences between plantain raw and tofu

  • Plantain raw is richer in vitamin A, vitamin C, vitamin B6, potassium, and fiber, yet tofu is richer in iron, calcium, selenium, copper, and phosphorus.
  • Daily need coverage for iron for tofu is 60% higher.
  • Plantain raw contains 184 times more vitamin C than tofu. Plantain raw contains 18.4mg of vitamin C, while tofu contains 0.1mg.
  • Tofu has a lower glycemic index than plantain raw.

Food types used in this article are Plantains, raw and Tofu, raw, regular, 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
7
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 MagnesiumMagnesium +23.3%
Contains more PotassiumPotassium +312.4%
Contains less SodiumSodium -42.9%
Contains more CalciumCalcium +11566.7%
Contains more IronIron +793.3%
Contains more CopperCopper +138.3%
Contains more ZincZinc +471.4%
Contains more PhosphorusPhosphorus +185.3%
Contains more SeleniumSelenium +493.3%

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 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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +18300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1300%
Contains more Vitamin B3Vitamin B3 +251.8%
Contains more Vitamin B5Vitamin B5 +282.4%
Contains more Vitamin B6Vitamin B6 +536.2%
Contains more FolateFolate +46.7%
Contains more Vitamin B1Vitamin B1 +55.8%
Contains more Vitamin KVitamin K +242.9%
Contains more CholineCholine +113.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.052mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Tofu DV% diff.
Iron 0.6mg 5.36mg 60%
Calcium 3mg 350mg 35%
Manganese 0.605mg 26%
Vitamin C 18.4mg 0.1mg 20%
Vitamin B6 0.299mg 0.047mg 19%
Polyunsaturated fat 0.069g 2.699g 18%
Protein 1.3g 8.08g 14%
Selenium 1.5µg 8.9µg 13%
Copper 0.081mg 0.193mg 12%
Potassium 499mg 121mg 11%
Carbs 31.89g 1.87g 10%
Phosphorus 34mg 97mg 9%
Fiber 2.3g 0.3g 8%
Fats 0.37g 4.78g 7%
Zinc 0.14mg 0.8mg 6%
Vitamin A 56µg 6%
Vitamin B5 0.26mg 0.068mg 4%
Vitamin B3 0.686mg 0.195mg 3%
Choline 13.5mg 28.8mg 3%
Monounsaturated fat 0.032g 1.056g 3%
Folate 22µg 15µg 2%
Saturated fat 0.143g 0.691g 2%
Calories 122kcal 76kcal 2%
Vitamin B1 0.052mg 0.081mg 2%
Magnesium 37mg 30mg 2%
Vitamin K 0.7µg 2.4µg 1%
Vitamin E 0.14mg 0.01mg 1%
Net carbs 29.59g 1.57g N/A
Sugar 15g 0.62g N/A
Sodium 4mg 7mg 0%
Vitamin B2 0.054mg 0.052mg 0%
Tryptophan 0.015mg 0.12mg 0%
Threonine 0.034mg 0.402mg 0%
Isoleucine 0.036mg 0.435mg 0%
Leucine 0.059mg 0.713mg 0%
Lysine 0.06mg 0.452mg 0%
Methionine 0.017mg 0.108mg 0%
Phenylalanine 0.044mg 0.428mg 0%
Valine 0.046mg 0.446mg 0%
Histidine 0.064mg 0.221mg 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
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 +1605.3%
Contains more OtherOther +61.1%
Contains more ProteinProtein +521.5%
Contains more FatsFats +1191.9%
Contains more WaterWater +29.5%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -79.3%
Contains more Mono. FatMonounsaturated fat +3200%
Contains more Poly. FatPolyunsaturated fat +3811.6%

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/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.