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  6. Durian vs. Tofu

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 from 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.

Durian, raw or frozen and Tofu, raw, regular, prepared with calcium sulfate are the varieties used in this article.

Infographic

Durian 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.
Durian
Durian
3
:
6
Tofu
Tofu
Contains more Potassium +260.3%
Contains less Sodium -71.4%
Contains more Calcium +5733.3%
Contains more Iron +1146.5%
Contains more Phosphorus +148.7%
Contains more Zinc +185.7%
Contains more Manganese +86.2%
Equal in Magnesium - 30
Equal in Copper - 0.193
Durian
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 22% 17% 39% 1% 8% 69% 43% 0%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Potassium +260.3%
Contains less Sodium -71.4%
Contains more Calcium +5733.3%
Contains more Iron +1146.5%
Contains more Phosphorus +148.7%
Contains more Zinc +185.7%
Contains more Manganese +86.2%
Equal in Magnesium - 30
Equal in Copper - 0.193

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.
Durian
Durian
7
:
4
Tofu
Tofu
Contains more Vitamin C +19600%
Contains more Vitamin B1 +361.7%
Contains more Vitamin B2 +284.6%
Contains more Vitamin B3 +450.8%
Contains more Vitamin B5 +238.2%
Contains more Vitamin B6 +572.3%
Contains more Folate +140%
Contains more Vitamin A +93.2%
Durian
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 66% 94% 47% 21% 14% 73% 27% 0% 0%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin C +19600%
Contains more Vitamin B1 +361.7%
Contains more Vitamin B2 +284.6%
Contains more Vitamin B3 +450.8%
Contains more Vitamin B5 +238.2%
Contains more Vitamin B6 +572.3%
Contains more Folate +140%
Contains more Vitamin A +93.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Durian
Durian
3
:
2
Tofu
Tofu
Contains more Fats +11.5%
Contains more Carbs +1348.7%
Contains more Other +55.6%
Contains more Protein +449.7%
Contains more Water +30.1%
Durian
5% 27% 65%
Protein: 1.47 g
Fats: 5.33 g
Carbs: 27.09 g
Water: 64.99 g
Other: 1.12 g
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more Fats +11.5%
Contains more Carbs +1348.7%
Contains more Other +55.6%
Contains more Protein +449.7%
Contains more Water +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.
Durian Tofu
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Durian Tofu Opinion
Net carbs 23.29g 1.57g Durian
Protein 1.47g 8.08g Tofu
Fats 5.33g 4.78g Durian
Carbs 27.09g 1.87g Durian
Calories 147kcal 76kcal Durian
Sugar 0.62g Durian
Fiber 3.8g 0.3g Durian
Calcium 6mg 350mg Tofu
Iron 0.43mg 5.36mg Tofu
Magnesium 30mg 30mg
Phosphorus 39mg 97mg Tofu
Potassium 436mg 121mg Durian
Sodium 2mg 7mg Durian
Zinc 0.28mg 0.8mg Tofu
Copper 0.207mg 0.193mg Durian
Manganese 0.325mg 0.605mg Tofu
Selenium 8.9µg Tofu
Vitamin A 44IU 85IU Tofu
Vitamin A RAE 2µg Durian
Vitamin E 0.01mg Tofu
Vitamin C 19.7mg 0.1mg Durian
Vitamin B1 0.374mg 0.081mg Durian
Vitamin B2 0.2mg 0.052mg Durian
Vitamin B3 1.074mg 0.195mg Durian
Vitamin B5 0.23mg 0.068mg Durian
Vitamin B6 0.316mg 0.047mg Durian
Folate 36µg 15µg Durian
Vitamin K 2.4µg Tofu
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Saturated Fat 0.691g Durian
Monounsaturated Fat 1.056g Tofu
Polyunsaturated fat 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Durian Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
28%
Durian
6%
Tofu
Minerals Daily Need Coverage Score
21%
Durian
59%
Tofu

Comparison summary

Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 34)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Sugar?
Durian
Durian is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Durian
Durian contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Durian
Durian is lower in Saturated Fat (difference - 0.691g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Durian - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168192/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.