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  6. Pineapple juice vs. Tofu

Pineapple juice vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between pineapple juice and tofu?

  • Pineapple juice is richer in vitamin C, while tofu is higher in iron, calcium, selenium, copper, phosphorus, zinc, and polyunsaturated fat.
  • Tofu's daily need coverage for iron is 63% higher.
  • Tofu has 438 times less vitamin C than pineapple juice. Pineapple juice has 43.8mg of vitamin C, while tofu has 0.1mg.
  • Pineapple juice has a higher glycemic index (47) than tofu (15).

We used Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.

Infographic

Pineapple juice 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 8.6% 3.9% 11% 12% 23% 3% 3.4% 0.26% 66% 0.55%
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 less SodiumSodium -71.4%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +2592.3%
Contains more IronIron +1629%
Contains more CopperCopper +179.7%
Contains more ZincZinc +627.3%
Contains more PhosphorusPhosphorus +1112.5%
Contains more ManganeseManganese +20%
Contains more SeleniumSelenium +8800%
~equal in Potassium ~121mg

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 146% 0% 0.4% 0% 15% 4.8% 3.7% 3.4% 23% 0% 0.75% 14% 1.8%
Tofu
Tofu
5
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 +43700%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B6Vitamin B6 +112.8%
Contains more FolateFolate +20%
Contains more Vitamin B1Vitamin B1 +39.7%
Contains more Vitamin B2Vitamin B2 +147.6%
Contains more Vitamin B5Vitamin B5 +21.4%
Contains more Vitamin KVitamin K +700%
Contains more CholineCholine +772.7%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.195mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pineapple juice Tofu DV% diff.
Iron 0.31mg 5.36mg 63%
Vitamin C 43.8mg 0.1mg 49%
Calcium 13mg 350mg 34%
Polyunsaturated fat 0.042g 2.699g 18%
Selenium 0.1µg 8.9µg 16%
Protein 0.36g 8.08g 15%
Copper 0.069mg 0.193mg 14%
Phosphorus 8mg 97mg 13%
Fats 0.12g 4.78g 7%
Zinc 0.11mg 0.8mg 6%
Choline 3.3mg 28.8mg 5%
Fructose 3.81g 5%
Carbs 12.87g 1.87g 4%
Magnesium 12mg 30mg 4%
Vitamin B6 0.1mg 0.047mg 4%
Manganese 0.504mg 0.605mg 4%
Monounsaturated fat 0.014g 1.056g 3%
Saturated fat 0.008g 0.691g 3%
Vitamin K 0.3µg 2.4µg 2%
Vitamin B2 0.021mg 0.052mg 2%
Vitamin B1 0.058mg 0.081mg 2%
Folate 18µg 15µg 1%
Calories 53kcal 76kcal 1%
Net carbs 12.67g 1.57g N/A
Potassium 130mg 121mg 0%
Sugar 9.98g 0.62g N/A
Fiber 0.2g 0.3g 0%
Sodium 2mg 7mg 0%
Vitamin E 0.02mg 0.01mg 0%
Vitamin B3 0.199mg 0.195mg 0%
Vitamin B5 0.056mg 0.068mg 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
13% 86%
Protein: 0.36 g
Fats: 0.12 g
Carbs: 12.87 g
Water: 86.37 g
Other: 0.28 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 +588.2%
Contains more ProteinProtein +2144.4%
Contains more FatsFats +3883.3%
Contains more OtherOther +157.1%
~equal in Water ~84.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 22% 66%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.042 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 -98.8%
Contains more Mono. FatMonounsaturated fat +7442.9%
Contains more Poly. FatPolyunsaturated fat +6326.2%

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. Pineapple juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168187/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.