Mulberry vs. Tofu — In-Depth Nutrition Comparison
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What are the differences between mulberries and tofu?
- Mulberries are higher in vitamin C, vitamin E, and fiber, yet tofu is higher in iron, calcium, selenium, copper, phosphorus, and zinc.
- Tofu's daily need coverage for iron is 44% more.
- Mulberries have 364 times more vitamin C than tofu. While mulberries have 36.4mg of vitamin C, tofu has only 0.1mg.
We used Mulberries, raw and Tofu, raw, regular, prepared with calcium sulfate types in this article.
Infographic
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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.
| Contains more PotassiumPotassium | +60.3% |
| Contains more MagnesiumMagnesium | +66.7% |
| Contains more CalciumCalcium | +797.4% |
| Contains more IronIron | +189.7% |
| Contains more CopperCopper | +221.7% |
| Contains more ZincZinc | +566.7% |
| Contains more PhosphorusPhosphorus | +155.3% |
| Contains less SodiumSodium | -30% |
| 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.
| Contains more Vitamin CVitamin C | +36300% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +8600% |
| Contains more Vitamin B2Vitamin B2 | +94.2% |
| Contains more Vitamin B3Vitamin B3 | +217.9% |
| Contains more Vitamin KVitamin K | +225% |
| Contains more Vitamin B1Vitamin B1 | +179.3% |
| Contains more FolateFolate | +150% |
| Contains more CholineCholine | +134.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.85mg | 5.36mg | 44% |
| Vitamin C | 36.4mg | 0.1mg | 40% |
| Calcium | 39mg | 350mg | 31% |
| Manganese | 0.605mg | 26% | |
| Polyunsaturated fat | 0.207g | 2.699g | 17% |
| Selenium | 0.6µg | 8.9µg | 15% |
| Copper | 0.06mg | 0.193mg | 15% |
| Protein | 1.44g | 8.08g | 13% |
| Phosphorus | 38mg | 97mg | 8% |
| Fats | 0.39g | 4.78g | 7% |
| Fiber | 1.7g | 0.3g | 6% |
| Vitamin E | 0.87mg | 0.01mg | 6% |
| Zinc | 0.12mg | 0.8mg | 6% |
| Vitamin K | 7.8µg | 2.4µg | 5% |
| Vitamin B2 | 0.101mg | 0.052mg | 4% |
| Vitamin B1 | 0.029mg | 0.081mg | 4% |
| Choline | 12.3mg | 28.8mg | 3% |
| Saturated fat | 0.027g | 0.691g | 3% |
| Monounsaturated fat | 0.041g | 1.056g | 3% |
| Magnesium | 18mg | 30mg | 3% |
| Carbs | 9.8g | 1.87g | 3% |
| Vitamin B3 | 0.62mg | 0.195mg | 3% |
| Folate | 6µg | 15µg | 2% |
| Calories | 43kcal | 76kcal | 2% |
| Potassium | 194mg | 121mg | 2% |
| Vitamin B5 | 0.068mg | 1% | |
| Net carbs | 8.1g | 1.57g | N/A |
| Sugar | 8.1g | 0.62g | N/A |
| Sodium | 10mg | 7mg | 0% |
| Vitamin A | 1µg | 0% | |
| Vitamin B6 | 0.05mg | 0.047mg | 0% |
| Tryptophan | 0.12mg | 0% | |
| Threonine | 0.402mg | 0% | |
| Isoleucine | 0.435mg | 0% | |
| Leucine | 0.713mg | 0% | |
| Lysine | 0.452mg | 0% | |
| Methionine | 0.108mg | 0% | |
| Phenylalanine | 0.428mg | 0% | |
| Valine | 0.446mg | 0% | |
| Histidine | 0.221mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +424.1% |
| Contains more ProteinProtein | +461.1% |
| Contains more FatsFats | +1125.6% |
~equal in
Water
~84.55g
~equal in
Other
~0.72g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.1% |
| Contains more Mono. FatMonounsaturated fat | +2475.6% |
| Contains more Poly. FatPolyunsaturated fat | +1203.9% |