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  6. Strawberry vs. Tofu

Strawberry vs. Tofu — In-Depth Nutrition Comparison

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Important differences between strawberries and tofu

  • Strawberries have more vitamin C; however, tofu has more calcium, copper, manganese, selenium, iron, phosphorus, zinc, vitamin B1, and magnesium.
  • Tofu's daily need coverage for calcium is 67% more.
  • Strawberries have 294 times more vitamin C than tofu. Strawberries have 58.8mg of vitamin C, while tofu has 0.2mg.
  • Strawberries have a higher glycemic index than tofu.

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

Infographic

Strawberry 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 9.3% 4.8% 14% 15% 16% 3.8% 10% 0.13% 50% 2.2%
Tofu
Tofu
9
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 -92.9%
Contains more MagnesiumMagnesium +346.2%
Contains more CalciumCalcium +4168.8%
Contains more PotassiumPotassium +54.9%
Contains more IronIron +548.8%
Contains more CopperCopper +687.5%
Contains more ZincZinc +1021.4%
Contains more PhosphorusPhosphorus +691.7%
Contains more ManganeseManganese +206%
Contains more SeleniumSelenium +4250%

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 196% 0.33% 5.8% 0% 6% 5.1% 7.2% 7.5% 11% 0% 5.5% 18% 3.1%
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 +29300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +558.3%
Contains more Vitamin B2Vitamin B2 +363.6%
Contains more Vitamin B6Vitamin B6 +95.7%
Contains more FolateFolate +20.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.381mg
~equal in Vitamin B5 ~0.133mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Strawberry Tofu DV% diff.
Calcium 16mg 683mg 67%
Vitamin C 58.8mg 0.2mg 65%
Copper 0.048mg 0.378mg 37%
Manganese 0.386mg 1.181mg 35%
Protein 0.67g 17.27g 33%
Polyunsaturated fat 0.155g 4.921g 32%
Selenium 0.4µg 17.4µg 31%
Iron 0.41mg 2.66mg 28%
Phosphorus 24mg 190mg 24%
Fats 0.3g 8.72g 13%
Zinc 0.14mg 1.57mg 13%
Vitamin B1 0.024mg 0.158mg 11%
Magnesium 13mg 58mg 11%
Saturated fat 0.015g 1.261g 6%
Vitamin B2 0.022mg 0.102mg 6%
Calories 32kcal 144kcal 6%
Monounsaturated fat 0.043g 1.925g 5%
Fructose 2.44g 3%
Vitamin B6 0.047mg 0.092mg 3%
Potassium 153mg 237mg 2%
Vitamin K 2.2µg 2%
Carbs 7.68g 2.78g 2%
Vitamin E 0.29mg 2%
Sodium 1mg 14mg 1%
Choline 5.7mg 1%
Fiber 2g 2.3g 1%
Folate 24µg 29µg 1%
Net carbs 5.68g 0.48g N/A
Sugar 4.89g N/A
Starch 0.04g 0%
Vitamin A 1µg 0%
Vitamin B3 0.386mg 0.381mg 0%
Vitamin B5 0.125mg 0.133mg 0%
Tryptophan 0.008mg 0.235mg 0%
Threonine 0.02mg 0.785mg 0%
Isoleucine 0.016mg 0.849mg 0%
Leucine 0.034mg 1.392mg 0%
Lysine 0.026mg 0.883mg 0%
Methionine 0.002mg 0.211mg 0%
Phenylalanine 0.019mg 0.835mg 0%
Valine 0.019mg 0.87mg 0%
Histidine 0.012mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 g
Other: 0.4 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 +176.3%
Contains more WaterWater +30.2%
Contains more ProteinProtein +2477.6%
Contains more FatsFats +2806.7%
Contains more OtherOther +250%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 20% 73%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.043 g
Polyunsaturated fat: Poly. Fat 0.155 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 -98.8%
Contains more Mono. FatMonounsaturated fat +4376.7%
Contains more Poly. FatPolyunsaturated fat +3074.8%

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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. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/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.