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
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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 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% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.51 g
Fats:
0.03 g
Carbs:
13.05 g
Water:
86.15 g
Other:
0.26 g
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
Saturated fat:
Sat. Fat
0.004 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.011 g
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% |
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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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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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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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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
3%
6%
Minerals Daily Need Coverage Score
8%
59%
Comparison summary
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 39)
Which food is richer in vitamins?
Tofu is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Fruit salad contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Fruit salad is lower in Saturated fat (difference - 0.687g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)