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  6. Dried fruit vs. Tofu

Dried fruit vs. Tofu — In-Depth Nutrition Comparison

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How are dried fruit and tofu different?

  • Dried fruit is richer in vitamin A, potassium, fiber, and vitamin B3, while tofu is higher in calcium, manganese, selenium, phosphorus, vitamin B1, and zinc.
  • Dried fruit covers your daily need for vitamin A, 69% more than tofu.
  • Dried fruit contains 7 times more vitamin B3 than tofu. Dried fruit contains 2.589mg of vitamin B3, while tofu contains 0.381mg.
  • Dried fruit has a higher glycemic index (31) than tofu (15).

Apricots, dried, sulfured, uncooked and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Tofu
Tofu
7
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 +390.3%
Contains less SodiumSodium -28.6%
Contains more MagnesiumMagnesium +81.3%
Contains more CalciumCalcium +1141.8%
Contains more CopperCopper +10.2%
Contains more ZincZinc +302.6%
Contains more PhosphorusPhosphorus +167.6%
Contains more ManganeseManganese +402.6%
Contains more SeleniumSelenium +690.9%
~equal in Iron ~2.66mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 +400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +579.5%
Contains more Vitamin B5Vitamin B5 +288%
Contains more Vitamin B6Vitamin B6 +55.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +953.3%
Contains more Vitamin B2Vitamin B2 +37.8%
Contains more FolateFolate +190%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Tofu DV% diff.
Calcium 55mg 683mg 63%
Manganese 0.235mg 1.181mg 41%
Polyunsaturated fat 0.074g 4.921g 32%
Vitamin E 4.33mg 29%
Protein 3.39g 17.27g 28%
Selenium 2.2µg 17.4µg 28%
Potassium 1162mg 237mg 27%
Carbs 62.64g 2.78g 20%
Fiber 7.3g 2.3g 20%
Vitamin A 180µg 20%
Phosphorus 71mg 190mg 17%
Fructose 12.47g 16%
Vitamin B3 2.589mg 0.381mg 14%
Fats 0.51g 8.72g 13%
Vitamin B1 0.015mg 0.158mg 12%
Zinc 0.39mg 1.57mg 11%
Vitamin B5 0.516mg 0.133mg 8%
Saturated fat 0.017g 1.261g 6%
Magnesium 32mg 58mg 6%
Calories 241kcal 144kcal 5%
Monounsaturated fat 0.074g 1.925g 5%
Folate 10µg 29µg 5%
Vitamin B6 0.143mg 0.092mg 4%
Copper 0.343mg 0.378mg 4%
Vitamin K 3.1µg 3%
Choline 13.9mg 3%
Vitamin B2 0.074mg 0.102mg 2%
Vitamin C 1mg 0.2mg 1%
Net carbs 55.34g 0.48g N/A
Iron 2.66mg 2.66mg 0%
Sugar 53.44g N/A
Starch 0.35g 0%
Sodium 10mg 14mg 0%
Tryptophan 0.016mg 0.235mg 0%
Threonine 0.073mg 0.785mg 0%
Isoleucine 0.063mg 0.849mg 0%
Leucine 0.105mg 1.392mg 0%
Lysine 0.083mg 0.883mg 0%
Methionine 0.015mg 0.211mg 0%
Phenylalanine 0.062mg 0.835mg 0%
Valine 0.078mg 0.87mg 0%
Histidine 0.047mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +2153.2%
Contains more OtherOther +83.6%
Contains more ProteinProtein +409.4%
Contains more FatsFats +1609.8%
Contains more WaterWater +126.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 -98.7%
Contains more Mono. FatMonounsaturated fat +2501.4%
Contains more Poly. FatPolyunsaturated fat +6550%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.