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  6. Soursop vs. Tofu

Soursop vs. Tofu — In-Depth Nutrition Comparison

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Important differences between soursop and tofu

  • Soursop has more vitamin C and fiber; however, tofu has more iron, calcium, selenium, copper, phosphorus, and zinc.
  • Tofu's daily need coverage for iron is 60% more.
  • Soursop has 206 times more vitamin C than tofu. Soursop has 20.6mg of vitamin C, while tofu has 0.1mg.
  • Soursop has a higher glycemic index than tofu.

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

Infographic

Soursop 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 15% 4.2% 25% 23% 29% 2.7% 12% 1.8% 0% 3.3%
Tofu
Tofu
9
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 +129.8%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +2400%
Contains more IronIron +793.3%
Contains more CopperCopper +124.4%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +259.3%
Contains less SodiumSodium -50%
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.
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 69% 0% 1.6% 0% 18% 12% 17% 15% 14% 0% 1% 11% 4.1%
Tofu
Tofu
3
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 +20500%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin B3Vitamin B3 +361.5%
Contains more Vitamin B5Vitamin B5 +272.1%
Contains more Vitamin B6Vitamin B6 +25.5%
Contains more Vitamin B1Vitamin B1 +15.7%
Contains more Vitamin KVitamin K +500%
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
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Soursop Tofu DV% diff.
Iron 0.6mg 5.36mg 60%
Calcium 14mg 350mg 34%
Manganese 0.605mg 26%
Vitamin C 20.6mg 0.1mg 23%
Polyunsaturated fat 0.069g 2.699g 18%
Selenium 0.6µg 8.9µg 15%
Protein 1g 8.08g 14%
Fiber 3.3g 0.3g 12%
Copper 0.086mg 0.193mg 12%
Phosphorus 27mg 97mg 10%
Fats 0.3g 4.78g 7%
Zinc 0.1mg 0.8mg 6%
Carbs 16.84g 1.87g 5%
Potassium 278mg 121mg 5%
Choline 7.6mg 28.8mg 4%
Vitamin B3 0.9mg 0.195mg 4%
Vitamin B5 0.253mg 0.068mg 4%
Saturated fat 0.051g 0.691g 3%
Monounsaturated fat 0.09g 1.056g 2%
Magnesium 21mg 30mg 2%
Vitamin K 0.4µg 2.4µg 2%
Calories 66kcal 76kcal 1%
Vitamin B1 0.07mg 0.081mg 1%
Vitamin B6 0.059mg 0.047mg 1%
Net carbs 13.54g 1.57g N/A
Sugar 13.54g 0.62g N/A
Sodium 14mg 7mg 0%
Vitamin E 0.08mg 0.01mg 0%
Vitamin B2 0.05mg 0.052mg 0%
Folate 14µg 15µg 0%
Tryptophan 0.011mg 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.06mg 0.452mg 0%
Methionine 0.007mg 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 81%
Protein: 1 g
Fats: 0.3 g
Carbs: 16.84 g
Water: 81.16 g
Other: 0.7 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 +800.5%
Contains more ProteinProtein +708%
Contains more FatsFats +1493.3%
~equal in Water ~84.55g
~equal in Other ~0.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 43% 33%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.09 g
Polyunsaturated fat: Poly. Fat 0.069 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 -92.6%
Contains more Mono. FatMonounsaturated fat +1073.3%
Contains more Poly. FatPolyunsaturated fat +3811.6%

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. Soursop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167761/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.