Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Pineapple
  5. Compare
  6. Pineapple vs. Tofu

Pineapple vs. Tofu — In-Depth Nutrition Comparison

Compare

Summary of differences between Pineapple and Tofu

  • Pineapple has more Vitamin C, Manganese, and Vitamin B6, however, Tofu is higher in Iron, Calcium, Selenium, Phosphorus, Copper, and Zinc.
  • Tofu covers your daily need of Iron 63% more than Pineapple.
  • Pineapple has 478 times more Vitamin C than Tofu. While Pineapple has 47.8mg of Vitamin C, Tofu has only 0.1mg.

These are the specific foods used in this comparison Pineapple, raw, all varieties and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Pineapple 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.
Pineapple
Pineapple
2
:
8
Tofu
Tofu
Contains less Sodium -85.7%
Contains more Manganese +53.2%
Contains more Calcium +2592.3%
Contains more Iron +1748.3%
Contains more Magnesium +150%
Contains more Phosphorus +1112.5%
Contains more Potassium +11%
Contains more Zinc +566.7%
Contains more Copper +75.5%
Contains more Selenium +8800%
Pineapple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 11% 9% 4% 10% 1% 4% 37% 121% 1%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains less Sodium -85.7%
Contains more Manganese +53.2%
Contains more Calcium +2592.3%
Contains more Iron +1748.3%
Contains more Magnesium +150%
Contains more Phosphorus +1112.5%
Contains more Potassium +11%
Contains more Zinc +566.7%
Contains more Copper +75.5%
Contains more Selenium +8800%

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
Pineapple
6
:
4
Tofu
Tofu
Contains more Vitamin E +100%
Contains more Vitamin C +47700%
Contains more Vitamin B3 +156.4%
Contains more Vitamin B5 +213.2%
Contains more Vitamin B6 +138.3%
Contains more Folate +20%
Contains more Vitamin A +46.6%
Contains more Vitamin B2 +62.5%
Contains more Vitamin K +242.9%
Equal in Vitamin B1 - 0.081
Pineapple
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 1% 0% 160% 20% 8% 10% 13% 26% 14% 0% 2%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin E +100%
Contains more Vitamin C +47700%
Contains more Vitamin B3 +156.4%
Contains more Vitamin B5 +213.2%
Contains more Vitamin B6 +138.3%
Contains more Folate +20%
Contains more Vitamin A +46.6%
Contains more Vitamin B2 +62.5%
Contains more Vitamin K +242.9%
Equal in Vitamin B1 - 0.081

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pineapple
Pineapple
2
:
3
Tofu
Tofu
Contains more Carbs +601.6%
Contains more Protein +1396.3%
Contains more Fats +3883.3%
Contains more Other +227.3%
Equal in Water - 84.55
Pineapple
13% 86%
Protein: 0.54 g
Fats: 0.12 g
Carbs: 13.12 g
Water: 86 g
Other: 0.22 g
Tofu
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 Carbs +601.6%
Contains more Protein +1396.3%
Contains more Fats +3883.3%
Contains more Other +227.3%
Equal in Water - 84.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pineapple
Pineapple
1
:
2
Tofu
Tofu
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +8023.1%
Contains more Polyunsaturated fat +6647.5%
Pineapple
15% 21% 65%
Saturated Fat: 0.009 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.04 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +8023.1%
Contains more Polyunsaturated fat +6647.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pineapple Tofu
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pineapple Tofu Opinion
Net carbs 11.72g 1.57g Pineapple
Protein 0.54g 8.08g Tofu
Fats 0.12g 4.78g Tofu
Carbs 13.12g 1.87g Pineapple
Calories 50kcal 76kcal Tofu
Fructose 2.12g Pineapple
Sugar 9.85g 0.62g Tofu
Fiber 1.4g 0.3g Pineapple
Calcium 13mg 350mg Tofu
Iron 0.29mg 5.36mg Tofu
Magnesium 12mg 30mg Tofu
Phosphorus 8mg 97mg Tofu
Potassium 109mg 121mg Tofu
Sodium 1mg 7mg Pineapple
Zinc 0.12mg 0.8mg Tofu
Copper 0.11mg 0.193mg Tofu
Manganese 0.927mg 0.605mg Pineapple
Selenium 0.1µg 8.9µg Tofu
Vitamin A 58IU 85IU Tofu
Vitamin A RAE 3µg Pineapple
Vitamin E 0.02mg 0.01mg Pineapple
Vitamin C 47.8mg 0.1mg Pineapple
Vitamin B1 0.079mg 0.081mg Tofu
Vitamin B2 0.032mg 0.052mg Tofu
Vitamin B3 0.5mg 0.195mg Pineapple
Vitamin B5 0.213mg 0.068mg Pineapple
Vitamin B6 0.112mg 0.047mg Pineapple
Folate 18µg 15µg Pineapple
Vitamin K 0.7µg 2.4µg Tofu
Tryptophan 0.005mg 0.12mg Tofu
Threonine 0.019mg 0.402mg Tofu
Isoleucine 0.019mg 0.435mg Tofu
Leucine 0.024mg 0.713mg Tofu
Lysine 0.026mg 0.452mg Tofu
Methionine 0.012mg 0.108mg Tofu
Phenylalanine 0.021mg 0.428mg Tofu
Valine 0.024mg 0.446mg Tofu
Histidine 0.01mg 0.221mg Tofu
Saturated Fat 0.009g 0.691g Pineapple
Monounsaturated Fat 0.013g 1.056g Tofu
Polyunsaturated fat 0.04g 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pineapple Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
21%
Pineapple
6%
Tofu
Minerals Daily Need Coverage Score
20%
Pineapple
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 9.23g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 51)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.6)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Pineapple
Pineapple contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Pineapple
Pineapple is lower in Saturated Fat (difference - 0.682g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169124/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.