Pineapple juice vs. Tofu — In-Depth Nutrition Comparison

Compare

A recap on differences between pineapple juice and tofu

Pineapple juice is higher in vitamin C, yet tofu is higher in calcium, copper, selenium, manganese, iron, phosphorus, zinc, magnesium, and fiber.
Tofu covers your daily calcium needs 67% more than pineapple juice.
Pineapple juice contains 219 times more vitamin C than tofu. While pineapple juice contains 43.8mg of vitamin C, tofu contains only 0.2mg.
The glycemic index of tofu is lower.

Food varieties used in this article are Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid and Tofu, raw, firm, prepared with calcium sulfate.

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.

Pineapple juice

Tofu

Contains less SodiumSodium

-85.7%

Contains more MagnesiumMagnesium	+383.3%
Contains more CalciumCalcium	+5153.8%
Contains more PotassiumPotassium	+82.3%
Contains more IronIron	+758.1%
Contains more CopperCopper	+447.8%
Contains more ZincZinc	+1327.3%
Contains more PhosphorusPhosphorus	+2275%
Contains more ManganeseManganese	+134.3%
Contains more SeleniumSelenium	+17300%

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.

Pineapple juice

Tofu

Contains more Vitamin CVitamin C	+21800%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin B1Vitamin B1	+172.4%
Contains more Vitamin B2Vitamin B2	+385.7%
Contains more Vitamin B3Vitamin B3	+91.5%
Contains more Vitamin B5Vitamin B5	+137.5%
Contains more FolateFolate	+61.1%

~equal in Vitamin A ~µg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.092mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	13mg	683mg	67%
Vitamin C	43.8mg	0.2mg	48%
Protein	0.36g	17.27g	34%
Copper	0.069mg	0.378mg	34%
Polyunsaturated fat	0.042g	4.921g	33%
Selenium	0.1µg	17.4µg	31%
Manganese	0.504mg	1.181mg	29%
Iron	0.31mg	2.66mg	29%
Phosphorus	8mg	190mg	26%
Fats	0.12g	8.72g	13%
Zinc	0.11mg	1.57mg	13%
Magnesium	12mg	58mg	11%
Vitamin B1	0.058mg	0.158mg	8%
Fiber	0.2g	2.3g	8%
Vitamin B2	0.021mg	0.102mg	6%
Saturated fat	0.008g	1.261g	6%
Monounsaturated fat	0.014g	1.925g	5%
Calories	53kcal	144kcal	5%
Fructose	3.81g		5%
Potassium	130mg	237mg	3%
Carbs	12.87g	2.78g	3%
Folate	18µg	29µg	3%
Vitamin B5	0.056mg	0.133mg	2%
Sodium	2mg	14mg	1%
Vitamin B3	0.199mg	0.381mg	1%
Vitamin B6	0.1mg	0.092mg	1%
Choline	3.3mg		1%
Net carbs	12.67g	0.48g	N/A
Sugar	9.98g		N/A
Vitamin E	0.02mg		0%
Vitamin K	0.3µg		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%