Dates vs. Tofu — In-Depth Nutrition Comparison
Compare
The main differences between dates and tofu
- Dates are richer in fiber, potassium, vitamin B5, vitamin B6, and vitamin B3, yet tofu is richer in iron, calcium, manganese, and selenium.
- Daily need coverage for iron for tofu is 54% higher.
- Dates contain 27 times more fiber than tofu. Dates contain 8g of fiber, while tofu contains 0.3g.
- Tofu has a lower glycemic index than dates.
Food types used in this article are Dates, deglet noor and Tofu, raw, regular, prepared with calcium sulfate.
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.
| Contains more MagnesiumMagnesium | +43.3% |
| Contains more PotassiumPotassium | +442.1% |
| Contains less SodiumSodium | -71.4% |
| Contains more CalciumCalcium | +797.4% |
| Contains more IronIron | +425.5% |
| Contains more ZincZinc | +175.9% |
| Contains more PhosphorusPhosphorus | +56.5% |
| Contains more ManganeseManganese | +130.9% |
| Contains more SeleniumSelenium | +196.7% |
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 | +300% |
| Contains more Vitamin EVitamin E | +400% |
| Contains more Vitamin B2Vitamin B2 | +26.9% |
| Contains more Vitamin B3Vitamin B3 | +553.3% |
| Contains more Vitamin B5Vitamin B5 | +766.2% |
| Contains more Vitamin B6Vitamin B6 | +251.1% |
| Contains more Vitamin KVitamin K | +12.5% |
| Contains more FolateFolate | +26.7% |
| Contains more Vitamin B1Vitamin B1 | +55.8% |
| Contains more CholineCholine | +357.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.02mg | 5.36mg | 54% |
| Fiber | 8g | 0.3g | 31% |
| Calcium | 39mg | 350mg | 31% |
| Fructose | 19.56g | 24% | |
| Carbs | 75.03g | 1.87g | 24% |
| Polyunsaturated fat | 0.019g | 2.699g | 18% |
| Potassium | 656mg | 121mg | 16% |
| Manganese | 0.262mg | 0.605mg | 15% |
| Protein | 2.45g | 8.08g | 11% |
| Selenium | 3µg | 8.9µg | 11% |
| Vitamin B5 | 0.589mg | 0.068mg | 10% |
| Calories | 282kcal | 76kcal | 10% |
| Vitamin B6 | 0.165mg | 0.047mg | 9% |
| Fats | 0.39g | 4.78g | 7% |
| Vitamin B3 | 1.274mg | 0.195mg | 7% |
| Phosphorus | 62mg | 97mg | 5% |
| Zinc | 0.29mg | 0.8mg | 5% |
| Choline | 6.3mg | 28.8mg | 4% |
| Monounsaturated fat | 0.036g | 1.056g | 3% |
| Saturated fat | 0.032g | 0.691g | 3% |
| Magnesium | 43mg | 30mg | 3% |
| Vitamin B1 | 0.052mg | 0.081mg | 2% |
| Folate | 19µg | 15µg | 1% |
| Copper | 0.206mg | 0.193mg | 1% |
| Vitamin B2 | 0.066mg | 0.052mg | 1% |
| Vitamin C | 0.4mg | 0.1mg | 0% |
| Net carbs | 67.03g | 1.57g | N/A |
| Sugar | 63.35g | 0.62g | N/A |
| Sodium | 2mg | 7mg | 0% |
| Vitamin E | 0.05mg | 0.01mg | 0% |
| Vitamin K | 2.7µg | 2.4µg | 0% |
| Tryptophan | 0.012mg | 0.12mg | 0% |
| Threonine | 0.043mg | 0.402mg | 0% |
| Isoleucine | 0.049mg | 0.435mg | 0% |
| Leucine | 0.084mg | 0.713mg | 0% |
| Lysine | 0.066mg | 0.452mg | 0% |
| Methionine | 0.022mg | 0.108mg | 0% |
| Phenylalanine | 0.05mg | 0.428mg | 0% |
| Valine | 0.071mg | 0.446mg | 0% |
| Histidine | 0.032mg | 0.221mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +3912.3% |
| Contains more OtherOther | +122.2% |
| Contains more ProteinProtein | +229.8% |
| Contains more FatsFats | +1125.6% |
| Contains more WaterWater | +311.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.4% |
| Contains more Mono. FatMonounsaturated fat | +2833.3% |
| Contains more Poly. FatPolyunsaturated fat | +14105.3% |