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  6. Pomegranate vs. Tofu

Pomegranate vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between pomegranate and tofu

  • Pomegranate has more fiber, vitamin K, vitamin C, vitamin B5, and folate; however, tofu is higher in iron, calcium, manganese, selenium, and phosphorus.
  • Tofu covers your daily need for iron, 63% more than pomegranate.
  • Pomegranate has 102 times more vitamin C than tofu. While pomegranate has 10.2mg of vitamin C, tofu has only 0.1mg.

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

Infographic

Pomegranate 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% 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 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +95%
Contains less SodiumSodium -57.1%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +3400%
Contains more IronIron +1686.7%
Contains more CopperCopper +22.2%
Contains more ZincZinc +128.6%
Contains more PhosphorusPhosphorus +169.4%
Contains more ManganeseManganese +408.4%
Contains more SeleniumSelenium +1680%

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
2
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 +10100%
Contains more Vitamin EVitamin E +5900%
Contains more Vitamin B3Vitamin B3 +50.3%
Contains more Vitamin B5Vitamin B5 +454.4%
Contains more Vitamin B6Vitamin B6 +59.6%
Contains more Vitamin KVitamin K +583.3%
Contains more FolateFolate +153.3%
Contains more Vitamin B1Vitamin B1 +20.9%
Contains more CholineCholine +278.9%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.052mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Tofu DV% diff.
Iron 0.3mg 5.36mg 63%
Calcium 10mg 350mg 34%
Manganese 0.119mg 0.605mg 21%
Polyunsaturated fat 0.079g 2.699g 17%
Fiber 4g 0.3g 15%
Selenium 0.5µg 8.9µg 15%
Protein 1.67g 8.08g 13%
Vitamin K 16.4µg 2.4µg 12%
Vitamin C 10.2mg 0.1mg 11%
Phosphorus 36mg 97mg 9%
Fats 1.17g 4.78g 6%
Carbs 18.7g 1.87g 6%
Vitamin B5 0.377mg 0.068mg 6%
Folate 38µg 15µg 6%
Choline 7.6mg 28.8mg 4%
Copper 0.158mg 0.193mg 4%
Vitamin E 0.6mg 0.01mg 4%
Zinc 0.35mg 0.8mg 4%
Magnesium 12mg 30mg 4%
Saturated fat 0.12g 0.691g 3%
Potassium 236mg 121mg 3%
Monounsaturated fat 0.093g 1.056g 2%
Vitamin B6 0.075mg 0.047mg 2%
Vitamin B3 0.293mg 0.195mg 1%
Vitamin B1 0.067mg 0.081mg 1%
Calories 83kcal 76kcal 0%
Net carbs 14.7g 1.57g N/A
Sugar 13.67g 0.62g N/A
Sodium 3mg 7mg 0%
Vitamin B2 0.053mg 0.052mg 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
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
4
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 +900%
Contains more ProteinProtein +383.8%
Contains more FatsFats +308.5%
Contains more OtherOther +35.8%
~equal in Water ~84.55g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -82.6%
Contains more Mono. FatMonounsaturated fat +1035.5%
Contains more Poly. FatPolyunsaturated fat +3316.5%

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/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.