Prunes vs. Tofu — In-Depth Nutrition Comparison
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What are the differences between prunes and tofu?
- Prunes are higher in fiber, potassium, and vitamin A, yet tofu is higher in calcium, manganese, selenium, iron, phosphorus, copper, and zinc.
- Tofu's daily need coverage for calcium is 64% more.
- Prunes have 5 times more vitamin A than tofu. While prunes have 781IU of vitamin A, tofu has only 166IU.
- The glycemic index of tofu is lower.
We used Plums, dried (prunes), uncooked and Tofu, raw, firm, prepared with calcium sulfate types in this article.
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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.
| Contains more PotassiumPotassium | +208.9% |
| Contains less SodiumSodium | -85.7% |
| Contains more MagnesiumMagnesium | +41.5% |
| Contains more CalciumCalcium | +1488.4% |
| Contains more IronIron | +186% |
| Contains more CopperCopper | +34.5% |
| Contains more ZincZinc | +256.8% |
| Contains more PhosphorusPhosphorus | +175.4% |
| Contains more ManganeseManganese | +295% |
| Contains more SeleniumSelenium | +5700% |
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.
| Contains more Vitamin CVitamin C | +200% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +82.4% |
| Contains more Vitamin B3Vitamin B3 | +394% |
| Contains more Vitamin B5Vitamin B5 | +217.3% |
| Contains more Vitamin B6Vitamin B6 | +122.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +209.8% |
| Contains more FolateFolate | +625% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 43mg | 683mg | 64% |
| Vitamin K | 59.5µg | 50% | |
| Manganese | 0.299mg | 1.181mg | 38% |
| Polyunsaturated fat | 0.062g | 4.921g | 32% |
| Selenium | 0.3µg | 17.4µg | 31% |
| Protein | 2.18g | 17.27g | 30% |
| Iron | 0.93mg | 2.66mg | 22% |
| Carbs | 63.88g | 2.78g | 20% |
| Fiber | 7.1g | 2.3g | 19% |
| Phosphorus | 69mg | 190mg | 17% |
| Fructose | 12.45g | 16% | |
| Potassium | 732mg | 237mg | 15% |
| Fats | 0.38g | 8.72g | 13% |
| Copper | 0.281mg | 0.378mg | 11% |
| Zinc | 0.44mg | 1.57mg | 10% |
| Vitamin B3 | 1.882mg | 0.381mg | 9% |
| Vitamin B6 | 0.205mg | 0.092mg | 9% |
| Vitamin B1 | 0.051mg | 0.158mg | 9% |
| Vitamin B5 | 0.422mg | 0.133mg | 6% |
| Folate | 4µg | 29µg | 6% |
| Vitamin B2 | 0.186mg | 0.102mg | 6% |
| Calories | 240kcal | 144kcal | 5% |
| Saturated fat | 0.088g | 1.261g | 5% |
| Monounsaturated fat | 0.053g | 1.925g | 5% |
| Vitamin A | 39µg | 4% | |
| Magnesium | 41mg | 58mg | 4% |
| Vitamin E | 0.43mg | 3% | |
| Starch | 5.11g | 2% | |
| Choline | 10.1mg | 2% | |
| Sodium | 2mg | 14mg | 1% |
| Vitamin C | 0.6mg | 0.2mg | 0% |
| Net carbs | 56.78g | 0.48g | N/A |
| Sugar | 38.13g | N/A | |
| Tryptophan | 0.025mg | 0.235mg | 0% |
| Threonine | 0.049mg | 0.785mg | 0% |
| Isoleucine | 0.041mg | 0.849mg | 0% |
| Leucine | 0.066mg | 1.392mg | 0% |
| Lysine | 0.05mg | 0.883mg | 0% |
| Methionine | 0.016mg | 0.211mg | 0% |
| Phenylalanine | 0.052mg | 0.835mg | 0% |
| Valine | 0.056mg | 0.87mg | 0% |
| Histidine | 0.027mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +2197.8% |
| Contains more OtherOther | +88.6% |
| Contains more ProteinProtein | +692.2% |
| Contains more FatsFats | +2194.7% |
| Contains more WaterWater | +125.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93% |
| Contains more Mono. FatMonounsaturated fat | +3532.1% |
| Contains more Poly. FatPolyunsaturated fat | +7837.1% |
