Jackfruit vs. Tofu — In-Depth Nutrition Comparison
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Differences between jackfruit and tofu
- Jackfruit has more vitamin B6, vitamin C, and potassium, while tofu has more iron, calcium, manganese, copper, phosphorus, and zinc.
- Tofu's daily need coverage for iron is 64% higher.
- Tofu contains 137 times less vitamin C than jackfruit. Jackfruit contains 13.7mg of vitamin C, while tofu contains 0.1mg.
- Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of jackfruit is 75.
The food types used in this comparison are Jackfruit, raw and Tofu, raw, regular, prepared with calcium sulfate.
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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 more PotassiumPotassium | +270.2% |
| Contains less SodiumSodium | -71.4% |
| Contains more CalciumCalcium | +1358.3% |
| Contains more IronIron | +2230.4% |
| Contains more CopperCopper | +153.9% |
| Contains more ZincZinc | +515.4% |
| Contains more PhosphorusPhosphorus | +361.9% |
| Contains more ManganeseManganese | +1307% |
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 | +13600% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3300% |
| Contains more Vitamin B1Vitamin B1 | +29.6% |
| Contains more Vitamin B3Vitamin B3 | +371.8% |
| Contains more Vitamin B5Vitamin B5 | +245.6% |
| Contains more Vitamin B6Vitamin B6 | +600% |
| Contains more FolateFolate | +60% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1143.3% |
| Contains more OtherOther | +29.2% |
| Contains more ProteinProtein | +369.8% |
| Contains more FatsFats | +646.9% |
| Contains more WaterWater | +15.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -71.8% |
| Contains more Mono. FatMonounsaturated fat | +581.3% |
| Contains more Poly. FatPolyunsaturated fat | +2771.3% |
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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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 0.23mg | 5.36mg | 64% |
| Calcium | 24mg | 350mg | 33% |
| Manganese | 0.043mg | 0.605mg | 24% |
| Vitamin B6 | 0.329mg | 0.047mg | 22% |
| Polyunsaturated fat | 0.094g | 2.699g | 17% |
| Selenium | 8.9µg | 16% | |
| Vitamin C | 13.7mg | 0.1mg | 15% |
| Protein | 1.72g | 8.08g | 13% |
| Copper | 0.076mg | 0.193mg | 13% |
| Phosphorus | 21mg | 97mg | 11% |
| Fructose | 9.19g | 11% | |
| Potassium | 448mg | 121mg | 10% |
| Carbs | 23.25g | 1.87g | 7% |
| Zinc | 0.13mg | 0.8mg | 6% |
| Fats | 0.64g | 4.78g | 6% |
| Choline | 28.8mg | 5% | |
| Fiber | 1.5g | 0.3g | 5% |
| Vitamin B3 | 0.92mg | 0.195mg | 5% |
| Vitamin B5 | 0.235mg | 0.068mg | 3% |
| Saturated fat | 0.195g | 0.691g | 2% |
| Folate | 24µg | 15µg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Vitamin E | 0.34mg | 0.01mg | 2% |
| Monounsaturated fat | 0.155g | 1.056g | 2% |
| Vitamin B1 | 0.105mg | 0.081mg | 2% |
| Calories | 95kcal | 76kcal | 1% |
| Vitamin A | 5µg | 1% | |
| Starch | 1.47g | 1% | |
| Net carbs | 21.75g | 1.57g | N/A |
| Magnesium | 29mg | 30mg | 0% |
| Sugar | 19.08g | 0.62g | N/A |
| Sodium | 2mg | 7mg | 0% |
| Vitamin B2 | 0.055mg | 0.052mg | 0% |
| Tryptophan | 0.034mg | 0.12mg | 0% |
| Threonine | 0.086mg | 0.402mg | 0% |
| Isoleucine | 0.069mg | 0.435mg | 0% |
| Leucine | 0.103mg | 0.713mg | 0% |
| Lysine | 0.069mg | 0.452mg | 0% |
| Methionine | 0.034mg | 0.108mg | 0% |
| Phenylalanine | 0.052mg | 0.428mg | 0% |
| Valine | 0.086mg | 0.446mg | 0% |
| Histidine | 0.034mg | 0.221mg | 0% |
| Omega-3 - ALA | 0.079g | N/A | |
| Omega-6 - Linoleic acid | 0.015g | N/A |
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
17%
6%
Minerals Daily Need Coverage Score
12%
59%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 18.46g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 60)
Which food is cheaper?
Tofu is cheaper (difference - $0.5)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food contains less Sodium?
Jackfruit contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Jackfruit is lower in Saturated fat (difference - 0.496g)
Which food is richer in vitamins?
Jackfruit is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)