Durian vs. Tofu — In-Depth Nutrition Comparison
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How are durian and tofu different?
- Durian is higher in vitamin B1, vitamin C, vitamin B6, fiber, vitamin B2, and potassium; however, tofu is richer in iron, calcium, manganese, and phosphorus.
- Daily need coverage for iron for tofu is 62% higher.
- Durian contains 197 times more vitamin C than tofu. While durian contains 19.7mg of vitamin C, tofu contains only 0.1mg.
- Tofu has a lower glycemic index (15) than durian (49).
Durian, raw or frozen and Tofu, raw, regular, prepared with calcium sulfate are the varieties used in this article.
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 | +260.3% |
| Contains less SodiumSodium | -71.4% |
| Contains more CalciumCalcium | +5733.3% |
| Contains more IronIron | +1146.5% |
| Contains more ZincZinc | +185.7% |
| Contains more PhosphorusPhosphorus | +148.7% |
| Contains more ManganeseManganese | +86.2% |
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 | +19600% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +361.7% |
| Contains more Vitamin B2Vitamin B2 | +284.6% |
| Contains more Vitamin B3Vitamin B3 | +450.8% |
| Contains more Vitamin B5Vitamin B5 | +238.2% |
| Contains more Vitamin B6Vitamin B6 | +572.3% |
| Contains more FolateFolate | +140% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +11.5% |
| Contains more CarbsCarbs | +1348.7% |
| Contains more OtherOther | +55.6% |
| Contains more ProteinProtein | +449.7% |
| Contains more WaterWater | +30.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 0.43mg | 5.36mg | 62% |
| Calcium | 6mg | 350mg | 34% |
| Vitamin B1 | 0.374mg | 0.081mg | 24% |
| Vitamin C | 19.7mg | 0.1mg | 22% |
| Vitamin B6 | 0.316mg | 0.047mg | 21% |
| Polyunsaturated fat | 2.699g | 18% | |
| Selenium | 8.9µg | 16% | |
| Fiber | 3.8g | 0.3g | 14% |
| Protein | 1.47g | 8.08g | 13% |
| Manganese | 0.325mg | 0.605mg | 12% |
| Vitamin B2 | 0.2mg | 0.052mg | 11% |
| Potassium | 436mg | 121mg | 9% |
| Carbs | 27.09g | 1.87g | 8% |
| Phosphorus | 39mg | 97mg | 8% |
| Choline | 28.8mg | 5% | |
| Folate | 36µg | 15µg | 5% |
| Vitamin B3 | 1.074mg | 0.195mg | 5% |
| Zinc | 0.28mg | 0.8mg | 5% |
| Calories | 147kcal | 76kcal | 4% |
| Monounsaturated fat | 1.056g | 3% | |
| Vitamin B5 | 0.23mg | 0.068mg | 3% |
| Saturated fat | 0.691g | 3% | |
| Copper | 0.207mg | 0.193mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Fats | 5.33g | 4.78g | 1% |
| Net carbs | 23.29g | 1.57g | N/A |
| Magnesium | 30mg | 30mg | 0% |
| Sugar | 0.62g | N/A | |
| Sodium | 2mg | 7mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Vitamin A | 2µg | 0% | |
| Tryptophan | 0.12mg | 0% | |
| Threonine | 0.402mg | 0% | |
| Isoleucine | 0.435mg | 0% | |
| Leucine | 0.713mg | 0% | |
| Lysine | 0.452mg | 0% | |
| Methionine | 0.108mg | 0% | |
| Phenylalanine | 0.428mg | 0% | |
| Valine | 0.446mg | 0% | |
| Histidine | 0.221mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
6%
Minerals Daily Need Coverage Score
21%
59%
Comparison summary
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 34)
Which food is cheaper?
Tofu is cheaper (difference - $1)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is lower in Sugar?
Durian is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Durian contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Durian is lower in Saturated fat (difference - 0.691g)
Which food is richer in vitamins?
Durian is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)