Raisin vs. Tofu — In-Depth Nutrition Comparison
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A recap on differences between raisins and tofu
- Raisins are higher in potassium, copper, fiber, vitamin B6, and vitamin B2, yet tofu is higher in iron, calcium, selenium, manganese, and zinc.
- Tofu covers your daily iron needs 44% more than raisins.
- Raisins contain 12 times more fiber than tofu. While raisins contain 3.7g of fiber, tofu contains only 0.3g.
- The glycemic index of tofu is lower.
Food varieties used in this article are Raisins, seedless and Tofu, raw, regular, 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 | +519% |
| Contains more CopperCopper | +64.8% |
| Contains more CalciumCalcium | +600% |
| Contains more IronIron | +185.1% |
| Contains more ZincZinc | +263.6% |
| Contains less SodiumSodium | -36.4% |
| Contains more ManganeseManganese | +102.3% |
| Contains more SeleniumSelenium | +1383.3% |
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 | +2200% |
| Contains more Vitamin EVitamin E | +1100% |
| Contains more Vitamin B1Vitamin B1 | +30.9% |
| Contains more Vitamin B2Vitamin B2 | +140.4% |
| Contains more Vitamin B3Vitamin B3 | +292.8% |
| Contains more Vitamin B5Vitamin B5 | +39.7% |
| Contains more Vitamin B6Vitamin B6 | +270.2% |
| Contains more Vitamin KVitamin K | +45.8% |
| Contains more FolateFolate | +200% |
| Contains more CholineCholine | +159.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +4134.2% |
| Contains more OtherOther | +158.3% |
| Contains more ProteinProtein | +163.2% |
| Contains more FatsFats | +939.1% |
| Contains more WaterWater | +448% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.6% |
| Contains more Mono. FatMonounsaturated fat | +1970.6% |
| Contains more Poly. FatPolyunsaturated fat | +7194.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 1.88mg | 5.36mg | 44% |
| Fructose | 29.68g | 37% | |
| Calcium | 50mg | 350mg | 30% |
| Carbs | 79.18g | 1.87g | 26% |
| Polyunsaturated fat | 0.037g | 2.699g | 18% |
| Potassium | 749mg | 121mg | 18% |
| Selenium | 0.6µg | 8.9µg | 15% |
| Fiber | 3.7g | 0.3g | 14% |
| Copper | 0.318mg | 0.193mg | 14% |
| Manganese | 0.299mg | 0.605mg | 13% |
| Calories | 299kcal | 76kcal | 11% |
| Vitamin B6 | 0.174mg | 0.047mg | 10% |
| Protein | 3.07g | 8.08g | 10% |
| Fats | 0.46g | 4.78g | 7% |
| Vitamin B2 | 0.125mg | 0.052mg | 6% |
| Zinc | 0.22mg | 0.8mg | 5% |
| Vitamin B3 | 0.766mg | 0.195mg | 4% |
| Saturated fat | 0.058g | 0.691g | 3% |
| Monounsaturated fat | 0.051g | 1.056g | 3% |
| Choline | 11.1mg | 28.8mg | 3% |
| Folate | 5µg | 15µg | 3% |
| Vitamin C | 2.3mg | 0.1mg | 2% |
| Vitamin B1 | 0.106mg | 0.081mg | 2% |
| Vitamin K | 3.5µg | 2.4µg | 1% |
| Phosphorus | 101mg | 97mg | 1% |
| Vitamin E | 0.12mg | 0.01mg | 1% |
| Starch | 2.7g | 1% | |
| Vitamin B5 | 0.095mg | 0.068mg | 1% |
| Net carbs | 75.48g | 1.57g | N/A |
| Magnesium | 32mg | 30mg | 0% |
| Sugar | 59.19g | 0.62g | N/A |
| Sodium | 11mg | 7mg | 0% |
| Tryptophan | 0.05mg | 0.12mg | 0% |
| Threonine | 0.077mg | 0.402mg | 0% |
| Isoleucine | 0.057mg | 0.435mg | 0% |
| Leucine | 0.096mg | 0.713mg | 0% |
| Lysine | 0.084mg | 0.452mg | 0% |
| Methionine | 0.021mg | 0.108mg | 0% |
| Phenylalanine | 0.065mg | 0.428mg | 0% |
| Valine | 0.083mg | 0.446mg | 0% |
| Histidine | 0.072mg | 0.221mg | 0% |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
11%
6%
Minerals Daily Need Coverage Score
37%
59%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 58.57g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 49)
Which food is cheaper?
Tofu is cheaper (difference - $1)
Which food is lower in Saturated fat?
Raisin is lower in Saturated fat (difference - 0.633g)
Which food is richer in vitamins?
Raisin is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.