Dates vs. Tofu — In-Depth Nutrition Comparison
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Summary of differences between dates and tofu
- Dates have more fiber, potassium, and vitamin B5; however, tofu is higher in calcium, manganese, selenium, iron, copper, phosphorus, and zinc.
- Tofu covers your daily need for calcium, 64% more than dates.
- Dates have 4 times more vitamin B5 than tofu. While dates have 0.589mg of vitamin B5, tofu has only 0.133mg.
- The glycemic index of dates is higher.
These are the specific foods used in this comparison Dates, deglet noor and Tofu, raw, firm, prepared with calcium sulfate.
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.
| Contains more PotassiumPotassium | +176.8% |
| Contains less SodiumSodium | -85.7% |
| Contains more MagnesiumMagnesium | +34.9% |
| Contains more CalciumCalcium | +1651.3% |
| Contains more IronIron | +160.8% |
| Contains more CopperCopper | +83.5% |
| Contains more ZincZinc | +441.4% |
| Contains more PhosphorusPhosphorus | +206.5% |
| Contains more ManganeseManganese | +350.8% |
| Contains more SeleniumSelenium | +480% |
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.
| Contains more Vitamin CVitamin C | +100% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +234.4% |
| Contains more Vitamin B5Vitamin B5 | +342.9% |
| Contains more Vitamin B6Vitamin B6 | +79.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +203.8% |
| Contains more Vitamin B2Vitamin B2 | +54.5% |
| Contains more FolateFolate | +52.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 39mg | 683mg | 64% |
| Manganese | 0.262mg | 1.181mg | 40% |
| Polyunsaturated fat | 0.019g | 4.921g | 33% |
| Protein | 2.45g | 17.27g | 30% |
| Selenium | 3µg | 17.4µg | 26% |
| Fructose | 19.56g | 24% | |
| Carbs | 75.03g | 2.78g | 24% |
| Fiber | 8g | 2.3g | 23% |
| Iron | 1.02mg | 2.66mg | 21% |
| Copper | 0.206mg | 0.378mg | 19% |
| Phosphorus | 62mg | 190mg | 18% |
| Fats | 0.39g | 8.72g | 13% |
| Potassium | 656mg | 237mg | 12% |
| Zinc | 0.29mg | 1.57mg | 12% |
| Vitamin B5 | 0.589mg | 0.133mg | 9% |
| Vitamin B1 | 0.052mg | 0.158mg | 9% |
| Calories | 282kcal | 144kcal | 7% |
| Vitamin B6 | 0.165mg | 0.092mg | 6% |
| Saturated fat | 0.032g | 1.261g | 6% |
| Vitamin B3 | 1.274mg | 0.381mg | 6% |
| Monounsaturated fat | 0.036g | 1.925g | 5% |
| Magnesium | 43mg | 58mg | 4% |
| Folate | 19µg | 29µg | 3% |
| Vitamin B2 | 0.066mg | 0.102mg | 3% |
| Vitamin K | 2.7µg | 2% | |
| Choline | 6.3mg | 1% | |
| Sodium | 2mg | 14mg | 1% |
| Vitamin C | 0.4mg | 0.2mg | 0% |
| Net carbs | 67.03g | 0.48g | N/A |
| Sugar | 63.35g | N/A | |
| Vitamin E | 0.05mg | 0% | |
| Tryptophan | 0.012mg | 0.235mg | 0% |
| Threonine | 0.043mg | 0.785mg | 0% |
| Isoleucine | 0.049mg | 0.849mg | 0% |
| Leucine | 0.084mg | 1.392mg | 0% |
| Lysine | 0.066mg | 0.883mg | 0% |
| Methionine | 0.022mg | 0.211mg | 0% |
| Phenylalanine | 0.05mg | 0.835mg | 0% |
| Valine | 0.071mg | 0.87mg | 0% |
| Histidine | 0.032mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +2598.9% |
| Contains more OtherOther | +14.3% |
| Contains more ProteinProtein | +604.9% |
| Contains more FatsFats | +2135.9% |
| Contains more WaterWater | +240.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.5% |
| Contains more Mono. FatMonounsaturated fat | +5247.2% |
| Contains more Poly. FatPolyunsaturated fat | +25800% |
