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  6. Passion fruit vs. Tofu

Passion fruit vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between passion fruit and tofu?

  • Passion fruit is higher in vitamin C, fiber, and vitamin A, yet tofu is higher in calcium, copper, selenium, phosphorus, zinc, iron, and vitamin B1.
  • Tofu's daily need coverage for calcium is 67% more.
  • Passion fruit has 150 times more vitamin C than tofu. While passion fruit has 30mg of vitamin C, tofu has only 0.2mg.

We used Passion-fruit, (granadilla), purple, raw and Tofu, raw, firm, prepared with calcium sulfate types in this article.

Infographic

Passion fruit 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 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
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 more PotassiumPotassium +46.8%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +5591.7%
Contains more IronIron +66.3%
Contains more CopperCopper +339.5%
Contains more ZincZinc +1470%
Contains more PhosphorusPhosphorus +179.4%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +2800%

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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
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 +14900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +27.5%
Contains more Vitamin B3Vitamin B3 +293.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more FolateFolate +107.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.092mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Passion fruit Tofu DV% diff.
Calcium 12mg 683mg 67%
Manganese 1.181mg 51%
Vitamin C 30mg 0.2mg 33%
Fiber 10.4g 2.3g 32%
Copper 0.086mg 0.378mg 32%
Selenium 0.6µg 17.4µg 31%
Protein 2.2g 17.27g 30%
Polyunsaturated fat 0.411g 4.921g 30%
Phosphorus 68mg 190mg 17%
Zinc 0.1mg 1.57mg 13%
Vitamin B1 0mg 0.158mg 13%
Iron 1.6mg 2.66mg 13%
Fats 0.7g 8.72g 12%
Vitamin B3 1.5mg 0.381mg 7%
Vitamin A 64µg 7%
Magnesium 29mg 58mg 7%
Carbs 23.38g 2.78g 7%
Monounsaturated fat 0.086g 1.925g 5%
Saturated fat 0.059g 1.261g 5%
Folate 14µg 29µg 4%
Potassium 348mg 237mg 3%
Vitamin B5 0.133mg 3%
Calories 97kcal 144kcal 2%
Vitamin B2 0.13mg 0.102mg 2%
Vitamin B6 0.1mg 0.092mg 1%
Vitamin K 0.7µg 1%
Choline 7.6mg 1%
Sodium 28mg 14mg 1%
Net carbs 12.98g 0.48g N/A
Sugar 11.2g N/A
Vitamin E 0.02mg 0%
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 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 +741%
Contains more ProteinProtein +685%
Contains more FatsFats +1145.7%
Contains more OtherOther +77.2%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 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 -95.3%
Contains more Mono. FatMonounsaturated fat +2138.4%
Contains more Poly. FatPolyunsaturated fat +1097.3%

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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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.