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  6. Strawberry vs. Tofu

Strawberry vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between strawberries and tofu

  • Strawberries have more vitamin C and fiber; however, tofu is higher in iron, calcium, copper, selenium, phosphorus, manganese, and zinc.
  • Strawberries cover your daily need for vitamin C, 65% more than tofu.
  • Strawberries have 7 times more fiber than tofu. While strawberries have 2g of fiber, tofu has only 0.3g.
  • The glycemic index of strawberries is higher.

These are the specific foods used in this comparison Strawberries, raw and Tofu, raw, regular, 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
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 +26.4%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +130.8%
Contains more CalciumCalcium +2087.5%
Contains more IronIron +1207.3%
Contains more CopperCopper +302.1%
Contains more ZincZinc +471.4%
Contains more PhosphorusPhosphorus +304.2%
Contains more ManganeseManganese +56.7%
Contains more SeleniumSelenium +2125%

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
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 +58700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2800%
Contains more Vitamin B3Vitamin B3 +97.9%
Contains more Vitamin B5Vitamin B5 +83.8%
Contains more FolateFolate +60%
Contains more Vitamin B1Vitamin B1 +237.5%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more CholineCholine +405.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.047mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.4µg

All nutrients comparison - raw data values

Nutrient Strawberry Tofu DV% diff.
Vitamin C 58.8mg 0.1mg 65%
Iron 0.41mg 5.36mg 62%
Calcium 16mg 350mg 33%
Polyunsaturated fat 0.155g 2.699g 17%
Copper 0.048mg 0.193mg 16%
Selenium 0.4µg 8.9µg 15%
Protein 0.67g 8.08g 15%
Phosphorus 24mg 97mg 10%
Manganese 0.386mg 0.605mg 10%
Fats 0.3g 4.78g 7%
Fiber 2g 0.3g 7%
Zinc 0.14mg 0.8mg 6%
Vitamin B1 0.024mg 0.081mg 5%
Choline 5.7mg 28.8mg 4%
Magnesium 13mg 30mg 4%
Monounsaturated fat 0.043g 1.056g 3%
Saturated fat 0.015g 0.691g 3%
Fructose 2.44g 3%
Vitamin E 0.29mg 0.01mg 2%
Vitamin B2 0.022mg 0.052mg 2%
Folate 24µg 15µg 2%
Carbs 7.68g 1.87g 2%
Calories 32kcal 76kcal 2%
Vitamin B5 0.125mg 0.068mg 1%
Vitamin B3 0.386mg 0.195mg 1%
Potassium 153mg 121mg 1%
Net carbs 5.68g 1.57g N/A
Sugar 4.89g 0.62g N/A
Starch 0.04g 0%
Sodium 1mg 7mg 0%
Vitamin A 1µg 0%
Vitamin B6 0.047mg 0.047mg 0%
Vitamin K 2.2µg 2.4µg 0%
Tryptophan 0.008mg 0.12mg 0%
Threonine 0.02mg 0.402mg 0%
Isoleucine 0.016mg 0.435mg 0%
Leucine 0.034mg 0.713mg 0%
Lysine 0.026mg 0.452mg 0%
Methionine 0.002mg 0.108mg 0%
Phenylalanine 0.019mg 0.428mg 0%
Valine 0.019mg 0.446mg 0%
Histidine 0.012mg 0.221mg 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
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 +310.7%
Contains more ProteinProtein +1106%
Contains more FatsFats +1493.3%
Contains more OtherOther +80%
~equal in Water ~84.55g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +2355.8%
Contains more Poly. FatPolyunsaturated fat +1641.3%

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/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.