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  6. Tofu vs. Breadfruit

Tofu vs. Breadfruit — In-Depth Nutrition Comparison

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What are the main differences between tofu and breadfruit?

  • Tofu is richer in iron, calcium, manganese, selenium, copper, and phosphorus, while breadfruit is higher in vitamin C, fiber, potassium, and vitamin B5.
  • Tofu's daily need coverage for iron is 60% higher.
  • Breadfruit has 21 times less calcium than tofu. Tofu has 350mg of calcium, while breadfruit has 17mg.
  • Breadfruit has a higher glycemic index (62) than tofu (15).

We used Tofu, raw, regular, prepared with calcium sulfate and Breadfruit, raw types in this comparison.

Infographic

Tofu vs Breadfruit 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +1958.8%
Contains more IronIron +892.6%
Contains more CopperCopper +129.8%
Contains more ZincZinc +566.7%
Contains more PhosphorusPhosphorus +223.3%
Contains more ManganeseManganese +908.3%
Contains more SeleniumSelenium +1383.3%
Contains more PotassiumPotassium +305%
Contains less SodiumSodium -71.4%

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.
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%
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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more Vitamin KVitamin K +380%
Contains more CholineCholine +193.9%
Contains more Vitamin CVitamin C +28900%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +35.8%
Contains more Vitamin B3Vitamin B3 +361.5%
Contains more Vitamin B5Vitamin B5 +572.1%
Contains more Vitamin B6Vitamin B6 +112.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~14µg

All nutrients comparison - raw data values

Nutrient Tofu Breadfruit DV% diff.
Iron 5.36mg 0.54mg 60%
Calcium 350mg 17mg 33%
Vitamin C 0.1mg 29mg 32%
Manganese 0.605mg 0.06mg 24%
Fiber 0.3g 4.9g 18%
Polyunsaturated fat 2.699g 0.066g 18%
Selenium 8.9µg 0.6µg 15%
Protein 8.08g 1.07g 14%
Copper 0.193mg 0.084mg 12%
Potassium 121mg 490mg 11%
Phosphorus 97mg 30mg 10%
Vitamin B5 0.068mg 0.457mg 8%
Carbs 1.87g 27.12g 8%
Fats 4.78g 0.23g 7%
Zinc 0.8mg 0.12mg 6%
Vitamin B6 0.047mg 0.1mg 4%
Vitamin B3 0.195mg 0.9mg 4%
Saturated fat 0.691g 0.048g 3%
Choline 28.8mg 9.8mg 3%
Monounsaturated fat 1.056g 0.034g 3%
Vitamin K 2.4µg 0.5µg 2%
Vitamin B2 0.052mg 0.03mg 2%
Vitamin B1 0.081mg 0.11mg 2%
Calories 76kcal 103kcal 1%
Vitamin E 0.01mg 0.1mg 1%
Magnesium 30mg 25mg 1%
Net carbs 1.57g 22.22g N/A
Sugar 0.62g 11g N/A
Sodium 7mg 2mg 0%
Folate 15µg 14µg 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0.052mg 0%
Isoleucine 0.435mg 0.064mg 0%
Leucine 0.713mg 0.065mg 0%
Lysine 0.452mg 0.037mg 0%
Methionine 0.108mg 0.01mg 0%
Phenylalanine 0.428mg 0.026mg 0%
Valine 0.446mg 0.047mg 0%
Histidine 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Contains more ProteinProtein +655.1%
Contains more FatsFats +1978.3%
Contains more WaterWater +19.7%
Contains more CarbsCarbs +1350.3%
Contains more OtherOther +29.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 g
Contains more Mono. FatMonounsaturated fat +3005.9%
Contains more Poly. FatPolyunsaturated fat +3989.4%
Contains less Sat. FatSaturated fat -93.1%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.