Raisin vs. Tofu — In-Depth Nutrition Comparison
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The main differences between raisins and tofu
- Raisins are richer in potassium and vitamin B6, yet tofu is richer in calcium, manganese, selenium, phosphorus, zinc, iron, copper, and magnesium.
- Daily need coverage for calcium for tofu is 63% higher.
- Raisins contain 3 times more potassium than tofu. Raisins contain 749mg of potassium, while tofu contains 237mg.
- Tofu has a lower glycemic index than raisins.
Food types used in this article are Raisins, seedless and Tofu, raw, firm, prepared with calcium sulfate.
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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 | +216% |
| Contains less SodiumSodium | -21.4% |
| Contains more MagnesiumMagnesium | +81.3% |
| Contains more CalciumCalcium | +1266% |
| Contains more IronIron | +41.5% |
| Contains more CopperCopper | +18.9% |
| Contains more ZincZinc | +613.6% |
| Contains more PhosphorusPhosphorus | +88.1% |
| Contains more ManganeseManganese | +295% |
| Contains more SeleniumSelenium | +2800% |
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 | +1050% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +22.5% |
| Contains more Vitamin B3Vitamin B3 | +101% |
| Contains more Vitamin B6Vitamin B6 | +89.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +49.1% |
| Contains more Vitamin B5Vitamin B5 | +40% |
| Contains more FolateFolate | +480% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 50mg | 683mg | 63% |
| Manganese | 0.299mg | 1.181mg | 38% |
| Fructose | 29.68g | 37% | |
| Polyunsaturated fat | 0.037g | 4.921g | 33% |
| Selenium | 0.6µg | 17.4µg | 31% |
| Protein | 3.07g | 17.27g | 28% |
| Carbs | 79.18g | 2.78g | 25% |
| Potassium | 749mg | 237mg | 15% |
| Phosphorus | 101mg | 190mg | 13% |
| Fats | 0.46g | 8.72g | 13% |
| Zinc | 0.22mg | 1.57mg | 12% |
| Iron | 1.88mg | 2.66mg | 10% |
| Calories | 299kcal | 144kcal | 8% |
| Copper | 0.318mg | 0.378mg | 7% |
| Folate | 5µg | 29µg | 6% |
| Fiber | 3.7g | 2.3g | 6% |
| Vitamin B6 | 0.174mg | 0.092mg | 6% |
| Magnesium | 32mg | 58mg | 6% |
| Saturated fat | 0.058g | 1.261g | 5% |
| Monounsaturated fat | 0.051g | 1.925g | 5% |
| Vitamin B1 | 0.106mg | 0.158mg | 4% |
| Vitamin K | 3.5µg | 3% | |
| Choline | 11.1mg | 2% | |
| Vitamin B2 | 0.125mg | 0.102mg | 2% |
| Vitamin C | 2.3mg | 0.2mg | 2% |
| Vitamin B3 | 0.766mg | 0.381mg | 2% |
| Vitamin B5 | 0.095mg | 0.133mg | 1% |
| Vitamin E | 0.12mg | 1% | |
| Starch | 2.7g | 1% | |
| Net carbs | 75.48g | 0.48g | N/A |
| Sugar | 59.19g | N/A | |
| Sodium | 11mg | 14mg | 0% |
| Tryptophan | 0.05mg | 0.235mg | 0% |
| Threonine | 0.077mg | 0.785mg | 0% |
| Isoleucine | 0.057mg | 0.849mg | 0% |
| Leucine | 0.096mg | 1.392mg | 0% |
| Lysine | 0.084mg | 0.883mg | 0% |
| Methionine | 0.021mg | 0.211mg | 0% |
| Phenylalanine | 0.065mg | 0.835mg | 0% |
| Valine | 0.083mg | 0.87mg | 0% |
| Histidine | 0.072mg | 0.431mg | 0% |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +2748.2% |
| Contains more OtherOther | +32.9% |
| Contains more ProteinProtein | +462.5% |
| Contains more FatsFats | +1795.7% |
| Contains more WaterWater | +352.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.4% |
| Contains more Mono. FatMonounsaturated fat | +3674.5% |
| Contains more Poly. FatPolyunsaturated fat | +13200% |
