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  6. Pomegranate vs. Tofu

Pomegranate vs. Tofu — In-Depth Nutrition Comparison

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Important differences between pomegranate and tofu

  • Pomegranate has more vitamin C; however, tofu has more calcium, manganese, selenium, iron, copper, phosphorus, zinc, magnesium, and vitamin B1.
  • Tofu's daily need coverage for calcium is 67% more.
  • Pomegranate has 51 times more vitamin C than tofu. Pomegranate has 10.2mg of vitamin C, while tofu has 0.2mg.

The food varieties used in the comparison are Pomegranates, raw and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Pomegranate vs Tofu infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Tofu
Tofu
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains less SodiumSodium -78.6%
Contains more MagnesiumMagnesium +383.3%
Contains more CalciumCalcium +6730%
Contains more IronIron +786.7%
Contains more CopperCopper +139.2%
Contains more ZincZinc +348.6%
Contains more PhosphorusPhosphorus +427.8%
Contains more ManganeseManganese +892.4%
Contains more SeleniumSelenium +3380%
~equal in Potassium ~237mg

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +5000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +183.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +31%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +135.8%
Contains more Vitamin B2Vitamin B2 +92.5%
Contains more Vitamin B3Vitamin B3 +30%
Contains more Vitamin B6Vitamin B6 +22.7%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Tofu DV% diff.
Calcium 10mg 683mg 67%
Manganese 0.119mg 1.181mg 46%
Polyunsaturated fat 0.079g 4.921g 32%
Protein 1.67g 17.27g 31%
Selenium 0.5µg 17.4µg 31%
Iron 0.3mg 2.66mg 30%
Copper 0.158mg 0.378mg 24%
Phosphorus 36mg 190mg 22%
Vitamin K 16.4µg 14%
Fats 1.17g 8.72g 12%
Vitamin C 10.2mg 0.2mg 11%
Magnesium 12mg 58mg 11%
Zinc 0.35mg 1.57mg 11%
Vitamin B1 0.067mg 0.158mg 8%
Fiber 4g 2.3g 7%
Saturated fat 0.12g 1.261g 5%
Monounsaturated fat 0.093g 1.925g 5%
Vitamin B5 0.377mg 0.133mg 5%
Carbs 18.7g 2.78g 5%
Vitamin E 0.6mg 4%
Vitamin B2 0.053mg 0.102mg 4%
Calories 83kcal 144kcal 3%
Folate 38µg 29µg 2%
Vitamin B3 0.293mg 0.381mg 1%
Vitamin B6 0.075mg 0.092mg 1%
Choline 7.6mg 1%
Net carbs 14.7g 0.48g N/A
Potassium 236mg 237mg 0%
Sugar 13.67g N/A
Sodium 3mg 14mg 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more CarbsCarbs +572.7%
Contains more WaterWater +11.6%
Contains more ProteinProtein +934.1%
Contains more FatsFats +645.3%
Contains more OtherOther +164.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -90.5%
Contains more Mono. FatMonounsaturated fat +1969.9%
Contains more Poly. FatPolyunsaturated fat +6129.1%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.