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  6. Passion fruit vs. Tofu

Passion fruit vs. Tofu — In-Depth Nutrition Comparison

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How are passion fruit and tofu different?

  • Passion fruit is richer in fiber, vitamin C, vitamin A, vitamin B3, and potassium, while tofu is higher in iron, calcium, selenium, copper, and vitamin B1.
  • Tofu covers your daily need for iron, 47% more than passion fruit.
  • Passion fruit contains 300 times more vitamin C than tofu. Passion fruit contains 30mg of vitamin C, while tofu contains 0.1mg.

Passion-fruit, (granadilla), purple, raw and Tofu, raw, regular, prepared with calcium sulfate types were used 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
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 +187.6%
Contains more CalciumCalcium +2816.7%
Contains more IronIron +235%
Contains more CopperCopper +124.4%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +42.6%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +1383.3%
~equal in Magnesium ~30mg

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
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 +29900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +669.2%
Contains more Vitamin B6Vitamin B6 +112.8%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin KVitamin K +242.9%
Contains more CholineCholine +278.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Passion fruit Tofu DV% diff.
Iron 1.6mg 5.36mg 47%
Fiber 10.4g 0.3g 40%
Calcium 12mg 350mg 34%
Vitamin C 30mg 0.1mg 33%
Manganese 0.605mg 26%
Polyunsaturated fat 0.411g 2.699g 15%
Selenium 0.6µg 8.9µg 15%
Protein 2.2g 8.08g 12%
Copper 0.086mg 0.193mg 12%
Vitamin B3 1.5mg 0.195mg 8%
Vitamin A 64µg 7%
Potassium 348mg 121mg 7%
Carbs 23.38g 1.87g 7%
Vitamin B1 0mg 0.081mg 7%
Zinc 0.1mg 0.8mg 6%
Fats 0.7g 4.78g 6%
Vitamin B2 0.13mg 0.052mg 6%
Vitamin B6 0.1mg 0.047mg 4%
Phosphorus 68mg 97mg 4%
Choline 7.6mg 28.8mg 4%
Saturated fat 0.059g 0.691g 3%
Monounsaturated fat 0.086g 1.056g 2%
Vitamin K 0.7µg 2.4µg 1%
Calories 97kcal 76kcal 1%
Vitamin B5 0.068mg 1%
Sodium 28mg 7mg 1%
Net carbs 12.98g 1.57g N/A
Magnesium 29mg 30mg 0%
Sugar 11.2g 0.62g N/A
Vitamin E 0.02mg 0.01mg 0%
Folate 14µg 15µg 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 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
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 +1150.3%
Contains more ProteinProtein +267.3%
Contains more FatsFats +582.9%
Contains more WaterWater +15.9%
~equal in Other ~0.72g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -91.5%
Contains more Mono. FatMonounsaturated fat +1127.9%
Contains more Poly. FatPolyunsaturated fat +556.7%

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/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.