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  6. Orange juice vs. Tofu

Orange juice vs. Tofu — In-Depth Nutrition Comparison

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Important differences between orange juice and tofu

  • Orange juice has more vitamin C; however, tofu has more calcium, manganese, copper, selenium, iron, phosphorus, zinc, magnesium, and fiber.
  • Tofu's daily need coverage for calcium is 67% more.
  • Orange juice has 250 times more vitamin C than tofu. Orange juice has 50mg of vitamin C, while tofu has 0.2mg.
  • Orange juice has a higher glycemic index than tofu.

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

Infographic

Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 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 -92.9%
Contains more MagnesiumMagnesium +427.3%
Contains more CalciumCalcium +6109.1%
Contains more PotassiumPotassium +18.5%
Contains more IronIron +1230%
Contains more CopperCopper +759.1%
Contains more ZincZinc +3040%
Contains more PhosphorusPhosphorus +1017.6%
Contains more ManganeseManganese +8335.7%
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +24900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +42.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +75.6%
Contains more Vitamin B2Vitamin B2 +240%
Contains more Vitamin B6Vitamin B6 +130%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.381mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~29µg

All nutrients comparison - raw data values

Nutrient Orange juice Tofu DV% diff.
Calcium 11mg 683mg 67%
Vitamin C 50mg 0.2mg 55%
Manganese 0.014mg 1.181mg 51%
Copper 0.044mg 0.378mg 37%
Polyunsaturated fat 0.04g 4.921g 33%
Protein 0.7g 17.27g 33%
Selenium 0.1µg 17.4µg 31%
Iron 0.2mg 2.66mg 31%
Phosphorus 17mg 190mg 25%
Zinc 0.05mg 1.57mg 14%
Fats 0.2g 8.72g 13%
Magnesium 11mg 58mg 11%
Fiber 0.2g 2.3g 8%
Vitamin B1 0.09mg 0.158mg 6%
Vitamin B2 0.03mg 0.102mg 6%
Saturated fat 0.024g 1.261g 6%
Monounsaturated fat 0.036g 1.925g 5%
Calories 45kcal 144kcal 5%
Vitamin B6 0.04mg 0.092mg 4%
Carbs 10.4g 2.78g 3%
Choline 6.2mg 1%
Sodium 1mg 14mg 1%
Vitamin B5 0.19mg 0.133mg 1%
Vitamin A 10µg 1%
Potassium 200mg 237mg 1%
Net carbs 10.2g 0.48g N/A
Sugar 8.4g N/A
Vitamin E 0.04mg 0%
Vitamin B3 0.4mg 0.381mg 0%
Vitamin K 0.1µg 0%
Folate 30µg 29µg 0%
Tryptophan 0.002mg 0.235mg 0%
Threonine 0.008mg 0.785mg 0%
Isoleucine 0.008mg 0.849mg 0%
Leucine 0.013mg 1.392mg 0%
Lysine 0.009mg 0.883mg 0%
Methionine 0.003mg 0.211mg 0%
Phenylalanine 0.009mg 0.835mg 0%
Valine 0.011mg 0.87mg 0%
Histidine 0.003mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 +274.1%
Contains more WaterWater +26.4%
Contains more ProteinProtein +2367.1%
Contains more FatsFats +4260%
Contains more OtherOther +250%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 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 -98.1%
Contains more Mono. FatMonounsaturated fat +5247.2%
Contains more Poly. FatPolyunsaturated fat +12202.5%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.