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  6. Mango vs. Tofu

Mango vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between mango and tofu

  • Mango has more vitamin C, vitamin A, and folate; however, tofu is higher in iron, calcium, manganese, selenium, phosphorus, copper, and zinc.
  • Tofu covers your daily need for iron, 65% more than mango.
  • Mango has 364 times more vitamin C than tofu. While mango has 36.4mg of vitamin C, tofu has only 0.1mg.
  • The glycemic index of mango is higher.

These are the specific foods used in this comparison Mangos, raw and Tofu, raw, regular, 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
2
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
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 +38.8%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +3081.8%
Contains more IronIron +3250%
Contains more CopperCopper +73.9%
Contains more ZincZinc +788.9%
Contains more PhosphorusPhosphorus +592.9%
Contains more ManganeseManganese +860.3%
Contains more SeleniumSelenium +1383.3%

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
8
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% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Tofu
Tofu
3
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 +36300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8900%
Contains more Vitamin B3Vitamin B3 +243.1%
Contains more Vitamin B5Vitamin B5 +189.7%
Contains more Vitamin B6Vitamin B6 +153.2%
Contains more Vitamin KVitamin K +75%
Contains more FolateFolate +186.7%
Contains more Vitamin B1Vitamin B1 +189.3%
Contains more Vitamin B2Vitamin B2 +36.8%
Contains more CholineCholine +278.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Tofu DV% diff.
Iron 0.16mg 5.36mg 65%
Vitamin C 36.4mg 0.1mg 40%
Calcium 11mg 350mg 34%
Manganese 0.063mg 0.605mg 24%
Polyunsaturated fat 0.071g 2.699g 18%
Selenium 0.6µg 8.9µg 15%
Protein 0.82g 8.08g 15%
Phosphorus 14mg 97mg 12%
Copper 0.111mg 0.193mg 9%
Fats 0.38g 4.78g 7%
Folate 43µg 15µg 7%
Vitamin B6 0.119mg 0.047mg 6%
Zinc 0.09mg 0.8mg 6%
Vitamin A 54µg 6%
Vitamin E 0.9mg 0.01mg 6%
Fructose 4.68g 6%
Magnesium 10mg 30mg 5%
Fiber 1.6g 0.3g 5%
Choline 7.6mg 28.8mg 4%
Vitamin B1 0.028mg 0.081mg 4%
Carbs 14.98g 1.87g 4%
Vitamin B3 0.669mg 0.195mg 3%
Vitamin B5 0.197mg 0.068mg 3%
Saturated fat 0.092g 0.691g 3%
Monounsaturated fat 0.14g 1.056g 2%
Vitamin K 4.2µg 2.4µg 2%
Calories 60kcal 76kcal 1%
Vitamin B2 0.038mg 0.052mg 1%
Potassium 168mg 121mg 1%
Net carbs 13.38g 1.57g N/A
Sugar 13.66g 0.62g N/A
Sodium 1mg 7mg 0%
Tryptophan 0.013mg 0.12mg 0%
Threonine 0.031mg 0.402mg 0%
Isoleucine 0.029mg 0.435mg 0%
Leucine 0.05mg 0.713mg 0%
Lysine 0.066mg 0.452mg 0%
Methionine 0.008mg 0.108mg 0%
Phenylalanine 0.027mg 0.428mg 0%
Valine 0.042mg 0.446mg 0%
Histidine 0.019mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Tofu
Tofu
4
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 +701.1%
Contains more ProteinProtein +885.4%
Contains more FatsFats +1157.9%
Contains more OtherOther +100%
~equal in Water ~84.55g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -86.7%
Contains more Mono. FatMonounsaturated fat +654.3%
Contains more Poly. FatPolyunsaturated fat +3701.4%

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/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.