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  6. Orange juice vs. Tofu

Orange juice vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between orange juice and tofu

  • Orange juice has more vitamin C; however, tofu is higher in iron, calcium, manganese, copper, selenium, phosphorus, and zinc.
  • Tofu covers your daily need for iron, 65% more than orange juice.
  • Orange juice has 500 times more vitamin C than tofu. While orange juice has 50mg of vitamin C, tofu has only 0.1mg.
  • The glycemic index of orange juice is higher.

These are the specific foods used in this comparison Orange juice, raw and Tofu, raw, regular, 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
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 +65.3%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +172.7%
Contains more CalciumCalcium +3081.8%
Contains more IronIron +2580%
Contains more CopperCopper +338.6%
Contains more ZincZinc +1500%
Contains more PhosphorusPhosphorus +470.6%
Contains more ManganeseManganese +4221.4%
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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 +49900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B3Vitamin B3 +105.1%
Contains more Vitamin B5Vitamin B5 +179.4%
Contains more FolateFolate +100%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more Vitamin B6Vitamin B6 +17.5%
Contains more Vitamin KVitamin K +2300%
Contains more CholineCholine +364.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.081mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Tofu DV% diff.
Iron 0.2mg 5.36mg 65%
Vitamin C 50mg 0.1mg 55%
Calcium 11mg 350mg 34%
Manganese 0.014mg 0.605mg 26%
Polyunsaturated fat 0.04g 2.699g 18%
Copper 0.044mg 0.193mg 17%
Selenium 0.1µg 8.9µg 16%
Protein 0.7g 8.08g 15%
Phosphorus 17mg 97mg 11%
Fats 0.2g 4.78g 7%
Zinc 0.05mg 0.8mg 7%
Magnesium 11mg 30mg 5%
Choline 6.2mg 28.8mg 4%
Folate 30µg 15µg 4%
Carbs 10.4g 1.87g 3%
Monounsaturated fat 0.036g 1.056g 3%
Saturated fat 0.024g 0.691g 3%
Vitamin B2 0.03mg 0.052mg 2%
Calories 45kcal 76kcal 2%
Vitamin K 0.1µg 2.4µg 2%
Vitamin B5 0.19mg 0.068mg 2%
Potassium 200mg 121mg 2%
Vitamin B6 0.04mg 0.047mg 1%
Vitamin B1 0.09mg 0.081mg 1%
Vitamin B3 0.4mg 0.195mg 1%
Vitamin A 10µg 1%
Net carbs 10.2g 1.57g N/A
Sugar 8.4g 0.62g N/A
Fiber 0.2g 0.3g 0%
Sodium 1mg 7mg 0%
Vitamin E 0.04mg 0.01mg 0%
Tryptophan 0.002mg 0.12mg 0%
Threonine 0.008mg 0.402mg 0%
Isoleucine 0.008mg 0.435mg 0%
Leucine 0.013mg 0.713mg 0%
Lysine 0.009mg 0.452mg 0%
Methionine 0.003mg 0.108mg 0%
Phenylalanine 0.009mg 0.428mg 0%
Valine 0.011mg 0.446mg 0%
Histidine 0.003mg 0.221mg 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
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 +456.1%
Contains more ProteinProtein +1054.3%
Contains more FatsFats +2290%
Contains more OtherOther +80%
~equal in Water ~84.55g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +2833.3%
Contains more Poly. FatPolyunsaturated fat +6647.5%

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/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.