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  6. Orange vs. Tofu

Orange vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between oranges and tofu?

  • Oranges are higher in vitamin C and fiber, yet tofu is higher in iron, calcium, manganese, copper, selenium, phosphorus, and zinc.
  • Tofu's daily need coverage for iron is 66% more.
  • Oranges have 532 times more vitamin C than tofu. While oranges have 53.2mg of vitamin C, tofu has only 0.1mg.
  • The glycemic index of tofu is lower.

We used Oranges, raw, all commercial varieties and Tofu, raw, regular, prepared with calcium sulfate types in this article.

Infographic

Orange 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.
Orange
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
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 +49.6%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +775%
Contains more IronIron +5260%
Contains more CopperCopper +328.9%
Contains more ZincZinc +1042.9%
Contains more PhosphorusPhosphorus +592.9%
Contains more ManganeseManganese +2320%
Contains more SeleniumSelenium +1680%

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.
Orange
Orange
7
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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 +53100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1700%
Contains more Vitamin B3Vitamin B3 +44.6%
Contains more Vitamin B5Vitamin B5 +267.6%
Contains more Vitamin B6Vitamin B6 +27.7%
Contains more FolateFolate +100%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +242.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.081mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange Tofu DV% diff.
Iron 0.1mg 5.36mg 66%
Vitamin C 53.2mg 0.1mg 59%
Calcium 40mg 350mg 31%
Manganese 0.025mg 0.605mg 25%
Polyunsaturated fat 0.025g 2.699g 18%
Copper 0.045mg 0.193mg 16%
Selenium 0.5µg 8.9µg 15%
Protein 0.94g 8.08g 14%
Phosphorus 14mg 97mg 12%
Fiber 2.4g 0.3g 8%
Fats 0.12g 4.78g 7%
Zinc 0.07mg 0.8mg 7%
Magnesium 10mg 30mg 5%
Folate 30µg 15µg 4%
Choline 8.4mg 28.8mg 4%
Vitamin B5 0.25mg 0.068mg 4%
Monounsaturated fat 0.023g 1.056g 3%
Carbs 11.75g 1.87g 3%
Saturated fat 0.015g 0.691g 3%
Vitamin K 0µg 2.4µg 2%
Potassium 181mg 121mg 2%
Vitamin B6 0.06mg 0.047mg 1%
Calories 47kcal 76kcal 1%
Vitamin B3 0.282mg 0.195mg 1%
Vitamin B2 0.04mg 0.052mg 1%
Vitamin E 0.18mg 0.01mg 1%
Vitamin A 11µg 1%
Net carbs 9.35g 1.57g N/A
Sugar 9.35g 0.62g N/A
Sodium 0mg 7mg 0%
Vitamin B1 0.087mg 0.081mg 0%
Tryptophan 0.009mg 0.12mg 0%
Threonine 0.015mg 0.402mg 0%
Isoleucine 0.025mg 0.435mg 0%
Leucine 0.023mg 0.713mg 0%
Lysine 0.047mg 0.452mg 0%
Methionine 0.02mg 0.108mg 0%
Phenylalanine 0.031mg 0.428mg 0%
Valine 0.04mg 0.446mg 0%
Histidine 0.018mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 +528.3%
Contains more ProteinProtein +759.6%
Contains more FatsFats +3883.3%
Contains more OtherOther +63.6%
~equal in Water ~84.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 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 -97.8%
Contains more Mono. FatMonounsaturated fat +4491.3%
Contains more Poly. FatPolyunsaturated fat +10696%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.