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  6. Feijoa vs. Tofu

Feijoa vs. Tofu — In-Depth Nutrition Comparison

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Differences between Feijoa and Tofu

  • Feijoa has more Vitamin C, and Fiber, while Tofu has more Iron, Calcium, Manganese, Copper, Phosphorus, Zinc, and Vitamin B1.
  • Tofu's daily need coverage for Iron is 65% higher.
  • Tofu contains 329 times less Vitamin C than Feijoa. Feijoa contains 32.9mg of Vitamin C, while Tofu contains 0.1mg.

The food types used in this comparison are Feijoa, raw and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Feijoa 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.
Feijoa
Feijoa
2
:
8
Tofu
Tofu
Contains more Potassium +42.1%
Contains less Sodium -57.1%
Contains more Calcium +1958.8%
Contains more Iron +3728.6%
Contains more Magnesium +233.3%
Contains more Phosphorus +410.5%
Contains more Zinc +1233.3%
Contains more Copper +436.1%
Contains more Manganese +620.2%
Feijoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 6% 7% 9% 16% 1% 2% 12% 11% 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 +42.1%
Contains less Sodium -57.1%
Contains more Calcium +1958.8%
Contains more Iron +3728.6%
Contains more Magnesium +233.3%
Contains more Phosphorus +410.5%
Contains more Zinc +1233.3%
Contains more Copper +436.1%
Contains more Manganese +620.2%

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.
Feijoa
Feijoa
7
:
4
Tofu
Tofu
Contains more Vitamin E +1500%
Contains more Vitamin C +32800%
Contains more Vitamin B3 +51.3%
Contains more Vitamin B5 +242.6%
Contains more Vitamin B6 +42.6%
Contains more Folate +53.3%
Contains more Vitamin K +45.8%
Contains more Vitamin A +1316.7%
Contains more Vitamin B1 +1250%
Contains more Vitamin B2 +188.9%
Feijoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 110% 2% 5% 6% 14% 16% 18% 0% 9%
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 E +1500%
Contains more Vitamin C +32800%
Contains more Vitamin B3 +51.3%
Contains more Vitamin B5 +242.6%
Contains more Vitamin B6 +42.6%
Contains more Folate +53.3%
Contains more Vitamin K +45.8%
Contains more Vitamin A +1316.7%
Contains more Vitamin B1 +1250%
Contains more Vitamin B2 +188.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feijoa
Feijoa
1
:
4
Tofu
Tofu
Contains more Carbs +713.4%
Contains more Protein +1038%
Contains more Fats +1038.1%
Contains more Other +89.5%
Equal in Water - 84.55
Feijoa
15% 83%
Protein: 0.71 g
Fats: 0.42 g
Carbs: 15.21 g
Water: 83.28 g
Other: 0.38 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 Carbs +713.4%
Contains more Protein +1038%
Contains more Fats +1038.1%
Contains more Other +89.5%
Equal in Water - 84.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feijoa
Feijoa
1
:
2
Tofu
Tofu
Contains less Saturated Fat -84.9%
Contains more Monounsaturated Fat +1785.7%
Contains more Polyunsaturated fat +1884.6%
Feijoa
35% 19% 46%
Saturated Fat: 0.104 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.136 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains less Saturated Fat -84.9%
Contains more Monounsaturated Fat +1785.7%
Contains more Polyunsaturated fat +1884.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Feijoa Tofu
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals 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 Feijoa Tofu Opinion
Net carbs 8.81g 1.57g Feijoa
Protein 0.71g 8.08g Tofu
Fats 0.42g 4.78g Tofu
Carbs 15.21g 1.87g Feijoa
Calories 61kcal 76kcal Tofu
Fructose 2.95g Feijoa
Sugar 8.2g 0.62g Tofu
Fiber 6.4g 0.3g Feijoa
Calcium 17mg 350mg Tofu
Iron 0.14mg 5.36mg Tofu
Magnesium 9mg 30mg Tofu
Phosphorus 19mg 97mg Tofu
Potassium 172mg 121mg Feijoa
Sodium 3mg 7mg Feijoa
Zinc 0.06mg 0.8mg Tofu
Copper 0.036mg 0.193mg Tofu
Manganese 0.084mg 0.605mg Tofu
Selenium 8.9µg Tofu
Vitamin A 6IU 85IU Tofu
Vitamin E 0.16mg 0.01mg Feijoa
Vitamin C 32.9mg 0.1mg Feijoa
Vitamin B1 0.006mg 0.081mg Tofu
Vitamin B2 0.018mg 0.052mg Tofu
Vitamin B3 0.295mg 0.195mg Feijoa
Vitamin B5 0.233mg 0.068mg Feijoa
Vitamin B6 0.067mg 0.047mg Feijoa
Folate 23µg 15µg Feijoa
Vitamin K 3.5µg 2.4µg Feijoa
Tryptophan 0.007mg 0.12mg Tofu
Threonine 0.019mg 0.402mg Tofu
Isoleucine 0.019mg 0.435mg Tofu
Leucine 0.028mg 0.713mg Tofu
Lysine 0.038mg 0.452mg Tofu
Methionine 0.007mg 0.108mg Tofu
Phenylalanine 0.019mg 0.428mg Tofu
Valine 0.019mg 0.446mg Tofu
Histidine 0.009mg 0.221mg Tofu
Saturated Fat 0.104g 0.691g Feijoa
Monounsaturated Fat 0.056g 1.056g Tofu
Polyunsaturated fat 0.136g 2.699g Tofu
Omega-6 - Linoleic acid 0.107g Feijoa
Omega-3 - ALA 0.029g Feijoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feijoa 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
15%
Feijoa
6%
Tofu
Minerals Daily Need Coverage Score
7%
Feijoa
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 7.58g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 16)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.3)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Feijoa
Feijoa contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Feijoa
Feijoa is lower in Saturated Fat (difference - 0.587g)
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. Feijoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168176/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.