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  6. Fruit salad vs. Tofu

Fruit salad vs. Tofu — In-Depth Nutrition Comparison

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How are fruit salad and tofu different?

  • Fruit salad is higher in vitamin A; however, tofu is richer in calcium, manganese, copper, iron, phosphorus, zinc, vitamin B1, magnesium, and vitamin B2.
  • Daily need coverage for calcium for tofu is 67% higher.
  • Fruit salad contains 4 times more vitamin A than tofu. While fruit salad contains 600IU of vitamin A, tofu contains only 166IU.
  • Tofu has a lower glycemic index (15) than fruit salad (54).

Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

Infographic

Fruit salad vs Tofu 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Tofu
Tofu
9
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 less SodiumSodium -64.3%
Contains more MagnesiumMagnesium +625%
Contains more CalciumCalcium +6109.1%
Contains more PotassiumPotassium +104.3%
Contains more IronIron +964%
Contains more CopperCopper +656%
Contains more ZincZinc +1021.4%
Contains more PhosphorusPhosphorus +1257.1%
Contains more ManganeseManganese +682.1%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Tofu
Tofu
5
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 +1550%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1336.4%
Contains more Vitamin B2Vitamin B2 +628.6%
Contains more Vitamin B5Vitamin B5 +150.9%
Contains more Vitamin B6Vitamin B6 +240.7%
Contains more FolateFolate +866.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.381mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Fruit salad Tofu DV% diff.
Calcium 11mg 683mg 67%
Manganese 0.151mg 1.181mg 45%
Copper 0.05mg 0.378mg 36%
Protein 0.51g 17.27g 34%
Polyunsaturated fat 0.011g 4.921g 33%
Selenium 17.4µg 32%
Iron 0.25mg 2.66mg 30%
Phosphorus 14mg 190mg 25%
Fats 0.03g 8.72g 13%
Zinc 0.14mg 1.57mg 13%
Vitamin B1 0.011mg 0.158mg 12%
Magnesium 8mg 58mg 12%
Vitamin B2 0.014mg 0.102mg 7%
Folate 3µg 29µg 7%
Saturated fat 0.004g 1.261g 6%
Vitamin B6 0.027mg 0.092mg 5%
Monounsaturated fat 0.005g 1.925g 5%
Calories 50kcal 144kcal 5%
Fiber 1g 2.3g 5%
Potassium 116mg 237mg 4%
Vitamin A 30µg 3%
Carbs 13.05g 2.78g 3%
Vitamin C 3.3mg 0.2mg 3%
Vitamin B5 0.053mg 0.133mg 2%
Net carbs 12.05g 0.48g N/A
Sodium 5mg 14mg 0%
Vitamin B3 0.356mg 0.381mg 0%
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 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 +369.4%
Contains more WaterWater +23.4%
Contains more ProteinProtein +3286.3%
Contains more FatsFats +28966.7%
Contains more OtherOther +438.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 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 -99.7%
Contains more Mono. FatMonounsaturated fat +38400%
Contains more Poly. FatPolyunsaturated fat +44636.4%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.