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  6. Fruit salad vs. Tofu

Fruit salad vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between fruit salad and tofu

  • Fruit salad has more vitamin A; however, tofu is richer in iron, calcium, manganese, copper, phosphorus, zinc, vitamin B1, and magnesium.
  • Tofu covers your daily iron needs 64% more than fruit salad.
  • Tofu has 7 times less vitamin A than fruit salad. Fruit salad has 600IU of vitamin A, while tofu has 85IU.
  • Fruit salad has a higher glycemic index. The glycemic index of fruit salad is 54, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Tofu, raw, regular, prepared with calcium sulfate.

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
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains less SodiumSodium -28.6%
Contains more MagnesiumMagnesium +275%
Contains more CalciumCalcium +3081.8%
Contains more IronIron +2044%
Contains more CopperCopper +286%
Contains more ZincZinc +471.4%
Contains more PhosphorusPhosphorus +592.9%
Contains more ManganeseManganese +300.7%
~equal in Potassium ~121mg

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
8
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +3200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +82.6%
Contains more Vitamin B1Vitamin B1 +636.4%
Contains more Vitamin B2Vitamin B2 +271.4%
Contains more Vitamin B5Vitamin B5 +28.3%
Contains more Vitamin B6Vitamin B6 +74.1%
Contains more FolateFolate +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fruit salad Tofu DV% diff.
Iron 0.25mg 5.36mg 64%
Calcium 11mg 350mg 34%
Manganese 0.151mg 0.605mg 20%
Polyunsaturated fat 0.011g 2.699g 18%
Selenium 8.9µg 16%
Copper 0.05mg 0.193mg 16%
Protein 0.51g 8.08g 15%
Phosphorus 14mg 97mg 12%
Fats 0.03g 4.78g 7%
Vitamin B1 0.011mg 0.081mg 6%
Zinc 0.14mg 0.8mg 6%
Magnesium 8mg 30mg 5%
Choline 28.8mg 5%
Vitamin C 3.3mg 0.1mg 4%
Carbs 13.05g 1.87g 4%
Vitamin B2 0.014mg 0.052mg 3%
Fiber 1g 0.3g 3%
Folate 3µg 15µg 3%
Vitamin A 30µg 3%
Saturated fat 0.004g 0.691g 3%
Monounsaturated fat 0.005g 1.056g 3%
Vitamin B6 0.027mg 0.047mg 2%
Vitamin K 2.4µg 2%
Calories 50kcal 76kcal 1%
Vitamin B3 0.356mg 0.195mg 1%
Net carbs 12.05g 1.57g N/A
Potassium 116mg 121mg 0%
Sugar 0.62g N/A
Sodium 5mg 7mg 0%
Vitamin E 0.01mg 0%
Vitamin B5 0.053mg 0.068mg 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%

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
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 CarbsCarbs +597.9%
Contains more ProteinProtein +1484.3%
Contains more FatsFats +15833.3%
Contains more OtherOther +176.9%
~equal in Water ~84.55g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +21020%
Contains more Poly. FatPolyunsaturated fat +24436.4%

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/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.