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  6. Cranberries vs. Tofu

Cranberries vs. Tofu — In-Depth Nutrition Comparison

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The main differences between cranberries and tofu

  • Cranberries are richer in vitamin C, yet tofu is richer in calcium, manganese, copper, selenium, iron, phosphorus, zinc, magnesium, and vitamin B1.
  • Daily need coverage for calcium for tofu is 68% higher.
  • Cranberries contain 70 times more vitamin C than tofu. Cranberries contain 14mg of vitamin C, while tofu contains 0.2mg.
  • Tofu has a lower glycemic index than cranberries.

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

Infographic

Cranberries vs Tofu infographic
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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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Tofu
Tofu
9
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 less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +866.7%
Contains more CalciumCalcium +8437.5%
Contains more PotassiumPotassium +196.3%
Contains more IronIron +1056.5%
Contains more CopperCopper +575%
Contains more ZincZinc +1644.4%
Contains more PhosphorusPhosphorus +1627.3%
Contains more ManganeseManganese +342.3%
Contains more SeleniumSelenium +17300%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Tofu
Tofu
5
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 +6900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +121.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1216.7%
Contains more Vitamin B2Vitamin B2 +410%
Contains more Vitamin B3Vitamin B3 +277.2%
Contains more Vitamin B6Vitamin B6 +61.4%
Contains more FolateFolate +2800%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Tofu DV% diff.
Calcium 8mg 683mg 68%
Manganese 0.267mg 1.181mg 40%
Copper 0.056mg 0.378mg 36%
Protein 0.46g 17.27g 34%
Polyunsaturated fat 0.055g 4.921g 32%
Selenium 0.1µg 17.4µg 31%
Iron 0.23mg 2.66mg 30%
Phosphorus 11mg 190mg 26%
Vitamin C 14mg 0.2mg 15%
Fats 0.13g 8.72g 13%
Zinc 0.09mg 1.57mg 13%
Vitamin B1 0.012mg 0.158mg 12%
Magnesium 6mg 58mg 12%
Vitamin E 1.32mg 9%
Folate 1µg 29µg 7%
Vitamin B2 0.02mg 0.102mg 6%
Saturated fat 0.008g 1.261g 6%
Monounsaturated fat 0.018g 1.925g 5%
Calories 46kcal 144kcal 5%
Fiber 3.6g 2.3g 5%
Potassium 80mg 237mg 5%
Vitamin K 5µg 4%
Carbs 11.97g 2.78g 3%
Vitamin B5 0.295mg 0.133mg 3%
Vitamin B6 0.057mg 0.092mg 3%
Vitamin B3 0.101mg 0.381mg 2%
Fructose 0.67g 1%
Sodium 2mg 14mg 1%
Choline 5.5mg 1%
Net carbs 8.37g 0.48g N/A
Sugar 4.27g N/A
Vitamin A 3µg 0%
Tryptophan 0.003mg 0.235mg 0%
Threonine 0.028mg 0.785mg 0%
Isoleucine 0.033mg 0.849mg 0%
Leucine 0.053mg 1.392mg 0%
Lysine 0.039mg 0.883mg 0%
Methionine 0.003mg 0.211mg 0%
Phenylalanine 0.036mg 0.835mg 0%
Valine 0.045mg 0.87mg 0%
Histidine 0.018mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 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 +330.6%
Contains more WaterWater +25%
Contains more ProteinProtein +3654.3%
Contains more FatsFats +6607.7%
Contains more OtherOther +1066.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 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 -99.4%
Contains more Mono. FatMonounsaturated fat +10594.4%
Contains more Poly. FatPolyunsaturated fat +8847.3%

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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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.