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  6. Mandarin orange vs. Tofu

Mandarin orange vs. Tofu — In-Depth Nutrition Comparison

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The main differences between mandarin oranges and tofu

  • Mandarin oranges are richer in vitamin C and vitamin A, yet tofu is richer in calcium, manganese, copper, selenium, iron, phosphorus, zinc, and magnesium.
  • Daily need coverage for calcium for tofu is 65% higher.
  • Mandarin oranges contain 134 times more vitamin C than tofu. Mandarin oranges contain 26.7mg of vitamin C, while tofu contains 0.2mg.
  • Tofu has a lower glycemic index than mandarin oranges.

Food types used in this article are Tangerines, (mandarin oranges), raw and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Mandarin orange 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
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 -85.7%
Contains more MagnesiumMagnesium +383.3%
Contains more CalciumCalcium +1745.9%
Contains more PotassiumPotassium +42.8%
Contains more IronIron +1673.3%
Contains more CopperCopper +800%
Contains more ZincZinc +2142.9%
Contains more PhosphorusPhosphorus +850%
Contains more ManganeseManganese +2928.2%
Contains more SeleniumSelenium +17300%

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Tofu
Tofu
4
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 +13250%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +62.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +172.4%
Contains more Vitamin B2Vitamin B2 +183.3%
Contains more Vitamin B6Vitamin B6 +17.9%
Contains more FolateFolate +81.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.381mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Mandarin orange Tofu DV% diff.
Calcium 37mg 683mg 65%
Manganese 0.039mg 1.181mg 50%
Copper 0.042mg 0.378mg 37%
Protein 0.81g 17.27g 33%
Polyunsaturated fat 0.065g 4.921g 32%
Iron 0.15mg 2.66mg 31%
Selenium 0.1µg 17.4µg 31%
Vitamin C 26.7mg 0.2mg 29%
Phosphorus 20mg 190mg 24%
Zinc 0.07mg 1.57mg 14%
Fats 0.31g 8.72g 13%
Magnesium 12mg 58mg 11%
Vitamin B1 0.058mg 0.158mg 8%
Saturated fat 0.039g 1.261g 6%
Monounsaturated fat 0.06g 1.925g 5%
Vitamin B2 0.036mg 0.102mg 5%
Calories 53kcal 144kcal 5%
Carbs 13.34g 2.78g 4%
Vitamin A 34µg 4%
Folate 16µg 29µg 3%
Fructose 2.4g 3%
Vitamin B5 0.216mg 0.133mg 2%
Fiber 1.8g 2.3g 2%
Choline 10.2mg 2%
Potassium 166mg 237mg 2%
Vitamin E 0.2mg 1%
Vitamin B6 0.078mg 0.092mg 1%
Sodium 2mg 14mg 1%
Net carbs 11.54g 0.48g N/A
Sugar 10.58g N/A
Vitamin B3 0.376mg 0.381mg 0%
Tryptophan 0.002mg 0.235mg 0%
Threonine 0.016mg 0.785mg 0%
Isoleucine 0.017mg 0.849mg 0%
Leucine 0.028mg 1.392mg 0%
Lysine 0.032mg 0.883mg 0%
Methionine 0.002mg 0.211mg 0%
Phenylalanine 0.018mg 0.835mg 0%
Valine 0.021mg 0.87mg 0%
Histidine 0.011mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 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 +379.9%
Contains more WaterWater +22%
Contains more ProteinProtein +2032.1%
Contains more FatsFats +2712.9%
Contains more OtherOther +278.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 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 -96.9%
Contains more Mono. FatMonounsaturated fat +3108.3%
Contains more Poly. FatPolyunsaturated fat +7470.8%

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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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.