Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Mandarin orange
  5. Compare
  6. Mandarin orange vs. Tofu

Mandarin orange vs. Tofu — In-Depth Nutrition Comparison

Compare

A recap on differences between mandarin oranges and tofu

  • Mandarin oranges are higher in vitamin C, vitamin A, and fiber, yet tofu is higher in iron, calcium, manganese, copper, selenium, phosphorus, and zinc.
  • Tofu covers your daily iron needs 65% more than mandarin oranges.
  • Mandarin oranges contain 267 times more vitamin C than tofu. While mandarin oranges contain 26.7mg of vitamin C, tofu contains only 0.1mg.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Tangerines, (mandarin oranges), raw and Tofu, raw, regular, 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
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 more PotassiumPotassium +37.2%
Contains less SodiumSodium -71.4%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +845.9%
Contains more IronIron +3473.3%
Contains more CopperCopper +359.5%
Contains more ZincZinc +1042.9%
Contains more PhosphorusPhosphorus +385%
Contains more ManganeseManganese +1451.3%
Contains more SeleniumSelenium +8800%

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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +26600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin B3Vitamin B3 +92.8%
Contains more Vitamin B5Vitamin B5 +217.6%
Contains more Vitamin B6Vitamin B6 +66%
Contains more Vitamin B1Vitamin B1 +39.7%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +182.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Mandarin orange Tofu DV% diff.
Iron 0.15mg 5.36mg 65%
Calcium 37mg 350mg 31%
Vitamin C 26.7mg 0.1mg 30%
Manganese 0.039mg 0.605mg 25%
Polyunsaturated fat 0.065g 2.699g 18%
Copper 0.042mg 0.193mg 17%
Selenium 0.1µg 8.9µg 16%
Protein 0.81g 8.08g 15%
Phosphorus 20mg 97mg 11%
Fats 0.31g 4.78g 7%
Zinc 0.07mg 0.8mg 7%
Fiber 1.8g 0.3g 6%
Vitamin A 34µg 4%
Carbs 13.34g 1.87g 4%
Magnesium 12mg 30mg 4%
Fructose 2.4g 3%
Choline 10.2mg 28.8mg 3%
Vitamin B5 0.216mg 0.068mg 3%
Saturated fat 0.039g 0.691g 3%
Vitamin K 0µg 2.4µg 2%
Monounsaturated fat 0.06g 1.056g 2%
Vitamin B6 0.078mg 0.047mg 2%
Vitamin B1 0.058mg 0.081mg 2%
Vitamin B3 0.376mg 0.195mg 1%
Potassium 166mg 121mg 1%
Vitamin B2 0.036mg 0.052mg 1%
Calories 53kcal 76kcal 1%
Vitamin E 0.2mg 0.01mg 1%
Net carbs 11.54g 1.57g N/A
Sugar 10.58g 0.62g N/A
Sodium 2mg 7mg 0%
Folate 16µg 15µg 0%
Tryptophan 0.002mg 0.12mg 0%
Threonine 0.016mg 0.402mg 0%
Isoleucine 0.017mg 0.435mg 0%
Leucine 0.028mg 0.713mg 0%
Lysine 0.032mg 0.452mg 0%
Methionine 0.002mg 0.108mg 0%
Phenylalanine 0.018mg 0.428mg 0%
Valine 0.021mg 0.446mg 0%
Histidine 0.011mg 0.221mg 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
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 +613.4%
Contains more ProteinProtein +897.5%
Contains more FatsFats +1441.9%
Contains more OtherOther +94.6%
~equal in Water ~84.55g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -94.4%
Contains more Mono. FatMonounsaturated fat +1660%
Contains more Poly. FatPolyunsaturated fat +4052.3%

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/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.