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  6. Jujube vs. Tofu

Jujube vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between Jujube and Tofu

  • Jujube has more Vitamin C, however, Tofu is higher in Iron, Calcium, Manganese, Copper, Phosphorus, Zinc, and Vitamin B1.
  • Jujube covers your daily need of Vitamin C 77% more than Tofu.
  • Jujube has 5 times more Vitamin B3 than Tofu. While Jujube has 0.9mg of Vitamin B3, Tofu has only 0.195mg.

These are the specific foods used in this comparison Jujube, raw and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Jujube 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.
Jujube
Jujube
2
:
8
Tofu
Tofu
Contains more Potassium +106.6%
Contains less Sodium -57.1%
Contains more Calcium +1566.7%
Contains more Iron +1016.7%
Contains more Magnesium +200%
Contains more Phosphorus +321.7%
Contains more Zinc +1500%
Contains more Copper +164.4%
Contains more Manganese +620.2%
Jujube
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 18% 8% 10% 23% 1% 2% 25% 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 +106.6%
Contains less Sodium -57.1%
Contains more Calcium +1566.7%
Contains more Iron +1016.7%
Contains more Magnesium +200%
Contains more Phosphorus +321.7%
Contains more Zinc +1500%
Contains more Copper +164.4%
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.
Jujube
Jujube
3
:
8
Tofu
Tofu
Contains more Vitamin C +68900%
Contains more Vitamin B3 +361.5%
Contains more Vitamin B6 +72.3%
Contains more Vitamin A +112.5%
Contains more Vitamin B1 +305%
Contains more Vitamin B2 +30%
Jujube
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 230% 5% 10% 17% 0% 19% 0% 0% 0%
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 C +68900%
Contains more Vitamin B3 +361.5%
Contains more Vitamin B6 +72.3%
Contains more Vitamin A +112.5%
Contains more Vitamin B1 +305%
Contains more Vitamin B2 +30%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jujube
Jujube
1
:
4
Tofu
Tofu
Contains more Carbs +981.8%
Contains more Protein +573.3%
Contains more Fats +2290%
Contains more Other +41.2%
Equal in Water - 84.55
Jujube
20% 78%
Protein: 1.2 g
Fats: 0.2 g
Carbs: 20.23 g
Water: 77.86 g
Other: 0.51 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 +981.8%
Contains more Protein +573.3%
Contains more Fats +2290%
Contains more Other +41.2%
Equal in Water - 84.55

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jujube Tofu
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Jujube Tofu Opinion
Net carbs 20.23g 1.57g Jujube
Protein 1.2g 8.08g Tofu
Fats 0.2g 4.78g Tofu
Carbs 20.23g 1.87g Jujube
Calories 79kcal 76kcal Jujube
Sugar 0.62g Jujube
Fiber 0.3g Tofu
Calcium 21mg 350mg Tofu
Iron 0.48mg 5.36mg Tofu
Magnesium 10mg 30mg Tofu
Phosphorus 23mg 97mg Tofu
Potassium 250mg 121mg Jujube
Sodium 3mg 7mg Jujube
Zinc 0.05mg 0.8mg Tofu
Copper 0.073mg 0.193mg Tofu
Manganese 0.084mg 0.605mg Tofu
Selenium 8.9µg Tofu
Vitamin A 40IU 85IU Tofu
Vitamin A RAE 2µg Jujube
Vitamin E 0.01mg Tofu
Vitamin C 69mg 0.1mg Jujube
Vitamin B1 0.02mg 0.081mg Tofu
Vitamin B2 0.04mg 0.052mg Tofu
Vitamin B3 0.9mg 0.195mg Jujube
Vitamin B5 0.068mg Tofu
Vitamin B6 0.081mg 0.047mg Jujube
Folate 15µg Tofu
Vitamin K 2.4µg Tofu
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Saturated Fat 0.691g Jujube
Monounsaturated Fat 1.056g Tofu
Polyunsaturated fat 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jujube 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
24%
Jujube
6%
Tofu
Minerals Daily Need Coverage Score
10%
Jujube
59%
Tofu

Comparison summary

Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 12)
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food is lower in Sugar?
Jujube
Jujube is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Jujube
Jujube contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Jujube
Jujube is lower in Saturated Fat (difference - 0.691g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Jujube - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168151/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.