Orange vs. Tofu — In-Depth Nutrition Comparison
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What are the main differences between oranges and tofu?
- Oranges are richer in vitamin C, yet tofu is richer in calcium, manganese, copper, iron, selenium, phosphorus, zinc, and magnesium.
- Tofu's daily need coverage for calcium is 64% higher.
- Oranges have 266 times more vitamin C than tofu. Oranges have 53.2mg of vitamin C, while tofu has 0.2mg.
- Oranges contain less saturated fat.
- Tofu has a lower glycemic index than oranges.
We used Oranges, raw, all commercial varieties and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.
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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 less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +480% |
| Contains more CalciumCalcium | +1607.5% |
| Contains more PotassiumPotassium | +30.9% |
| Contains more IronIron | +2560% |
| Contains more CopperCopper | +740% |
| Contains more ZincZinc | +2142.9% |
| Contains more PhosphorusPhosphorus | +1257.1% |
| Contains more ManganeseManganese | +4624% |
| Contains more SeleniumSelenium | +3380% |
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 | +26500% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +88% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +81.6% |
| Contains more Vitamin B2Vitamin B2 | +155% |
| Contains more Vitamin B3Vitamin B3 | +35.1% |
| Contains more Vitamin B6Vitamin B6 | +53.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 40mg | 683mg | 64% |
| Vitamin C | 53.2mg | 0.2mg | 59% |
| Manganese | 0.025mg | 1.181mg | 50% |
| Copper | 0.045mg | 0.378mg | 37% |
| Polyunsaturated fat | 0.025g | 4.921g | 33% |
| Protein | 0.94g | 17.27g | 33% |
| Iron | 0.1mg | 2.66mg | 32% |
| Selenium | 0.5µg | 17.4µg | 31% |
| Phosphorus | 14mg | 190mg | 25% |
| Zinc | 0.07mg | 1.57mg | 14% |
| Fats | 0.12g | 8.72g | 13% |
| Magnesium | 10mg | 58mg | 11% |
| Saturated fat | 0.015g | 1.261g | 6% |
| Vitamin B1 | 0.087mg | 0.158mg | 6% |
| Monounsaturated fat | 0.023g | 1.925g | 5% |
| Vitamin B2 | 0.04mg | 0.102mg | 5% |
| Calories | 47kcal | 144kcal | 5% |
| Carbs | 11.75g | 2.78g | 3% |
| Vitamin B5 | 0.25mg | 0.133mg | 2% |
| Potassium | 181mg | 237mg | 2% |
| Choline | 8.4mg | 2% | |
| Vitamin B6 | 0.06mg | 0.092mg | 2% |
| Vitamin A | 11µg | 1% | |
| Vitamin E | 0.18mg | 1% | |
| Vitamin B3 | 0.282mg | 0.381mg | 1% |
| Sodium | 0mg | 14mg | 1% |
| Net carbs | 9.35g | 0.48g | N/A |
| Sugar | 9.35g | N/A | |
| Fiber | 2.4g | 2.3g | 0% |
| Folate | 30µg | 29µg | 0% |
| Tryptophan | 0.009mg | 0.235mg | 0% |
| Threonine | 0.015mg | 0.785mg | 0% |
| Isoleucine | 0.025mg | 0.849mg | 0% |
| Leucine | 0.023mg | 1.392mg | 0% |
| Lysine | 0.047mg | 0.883mg | 0% |
| Methionine | 0.02mg | 0.211mg | 0% |
| Phenylalanine | 0.031mg | 0.835mg | 0% |
| Valine | 0.04mg | 0.87mg | 0% |
| Histidine | 0.018mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +322.7% |
| Contains more WaterWater | +24.2% |
| Contains more ProteinProtein | +1737.2% |
| Contains more FatsFats | +7166.7% |
| Contains more OtherOther | +218.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.8% |
| Contains more Mono. FatMonounsaturated fat | +8269.6% |
| Contains more Poly. FatPolyunsaturated fat | +19584% |
