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  6. Mango vs. Tofu

Mango vs. Tofu — In-Depth Nutrition Comparison

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Important differences between Mango and Tofu

  • Mango has more Vitamin C, however, Tofu has more Calcium, Manganese, Iron, Selenium, Copper, Phosphorus, Zinc, Magnesium, and Vitamin B1.
  • Tofu's daily need coverage for Calcium is 67% more.
  • Mango has 182 times more Vitamin C than Tofu. Mango has 36.4mg of Vitamin C, while Tofu has 0.2mg.

The food varieties used in the comparison are Mangos, raw and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Mango 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.
Mango
Mango
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
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 -92.9%
Contains more MagnesiumMagnesium +480%
Contains more CalciumCalcium +6109.1%
Contains more PotassiumPotassium +41.1%
Contains more IronIron +1562.5%
Contains more CopperCopper +240.5%
Contains more ZincZinc +1644.4%
Contains more PhosphorusPhosphorus +1257.1%
Contains more ManganeseManganese +1774.6%
Contains more SeleniumSelenium +2800%

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.
Mango
Mango
9
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 121% 65% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Tofu
Tofu
2
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% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +18100%
Contains more Vitamin AVitamin A +551.8%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B3Vitamin B3 +75.6%
Contains more Vitamin B5Vitamin B5 +48.1%
Contains more Vitamin B6Vitamin B6 +29.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +48.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +464.3%
Contains more Vitamin B2Vitamin B2 +168.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 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 +438.8%
Contains more WaterWater +19.5%
Contains more ProteinProtein +2006.1%
Contains more FatsFats +2194.7%
Contains more OtherOther +288.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
1
30% 46% 23%
Saturated Fat: Sat. Fat 0.092 g
Monounsaturated Fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 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 -92.7%
Contains more Mono. FatMonounsaturated Fat +1275%
Contains more Poly. FatPolyunsaturated fat +6831%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mango Tofu Opinion
Calories 60kcal 144kcal Tofu
Protein 0.82g 17.27g Tofu
Fats 0.38g 8.72g Tofu
Vitamin C 36.4mg 0.2mg Mango
Net carbs 13.38g 0.48g Mango
Carbs 14.98g 2.78g Mango
Magnesium 10mg 58mg Tofu
Calcium 11mg 683mg Tofu
Potassium 168mg 237mg Tofu
Iron 0.16mg 2.66mg Tofu
Sugar 13.66g Tofu
Fiber 1.6g 2.3g Tofu
Copper 0.111mg 0.378mg Tofu
Zinc 0.09mg 1.57mg Tofu
Phosphorus 14mg 190mg Tofu
Sodium 1mg 14mg Mango
Vitamin A 1082IU 166IU Mango
Vitamin A RAE 54µg Mango
Vitamin E 0.9mg Mango
Manganese 0.063mg 1.181mg Tofu
Selenium 0.6µg 17.4µg Tofu
Vitamin B1 0.028mg 0.158mg Tofu
Vitamin B2 0.038mg 0.102mg Tofu
Vitamin B3 0.669mg 0.381mg Mango
Vitamin B5 0.197mg 0.133mg Mango
Vitamin B6 0.119mg 0.092mg Mango
Vitamin K 4.2µg Mango
Folate 43µg 29µg Mango
Choline 7.6mg Mango
Saturated Fat 0.092g 1.261g Mango
Monounsaturated Fat 0.14g 1.925g Tofu
Polyunsaturated fat 0.071g 4.921g Tofu
Tryptophan 0.013mg 0.235mg Tofu
Threonine 0.031mg 0.785mg Tofu
Isoleucine 0.029mg 0.849mg Tofu
Leucine 0.05mg 1.392mg Tofu
Lysine 0.066mg 0.883mg Tofu
Methionine 0.008mg 0.211mg Tofu
Phenylalanine 0.027mg 0.835mg Tofu
Valine 0.042mg 0.87mg Tofu
Histidine 0.019mg 0.431mg Tofu
Fructose 4.68g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
25%
Mango
10%
Tofu
Minerals Daily Need Coverage Score
9%
Mango
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 13.66g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 36)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.3)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 1.169g)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.