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  6. Tofu vs. Carambola

Tofu vs. Carambola — In-Depth Nutrition Comparison

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What are the differences between tofu and carambola?

  • Tofu is higher in iron, calcium, manganese, selenium, phosphorus, copper, and zinc, yet carambola is higher in vitamin C, fiber, and vitamin B5.
  • Tofu's daily need coverage for iron is 66% more.
  • Tofu has 117 times more calcium than carambola. While tofu has 350mg of calcium, carambola has only 3mg.
  • The glycemic index of tofu is lower.

We used Tofu, raw, regular, prepared with calcium sulfate and Carambola, (starfruit), raw types in this article.

Infographic

Tofu vs Carambola 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 7.1% 0.9% 12% 3% 46% 3.3% 5.1% 0.26% 4.8% 3.3%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +11566.7%
Contains more IronIron +6600%
Contains more CopperCopper +40.9%
Contains more ZincZinc +566.7%
Contains more PhosphorusPhosphorus +708.3%
Contains more ManganeseManganese +1535.1%
Contains more SeleniumSelenium +1383.3%
Contains less SodiumSodium -71.4%
~equal in Potassium ~133mg

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
6
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 115% 1% 3% 0% 3.5% 3.7% 6.9% 23% 3.9% 0% 0% 9% 4.1%
Contains more Vitamin B1Vitamin B1 +478.6%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B6Vitamin B6 +176.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +25%
Contains more CholineCholine +278.9%
Contains more Vitamin CVitamin C +34300%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B3Vitamin B3 +88.2%
Contains more Vitamin B5Vitamin B5 +475%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Carambola DV% diff.
Iron 5.36mg 0.08mg 66%
Vitamin C 0.1mg 34.4mg 38%
Calcium 350mg 3mg 35%
Manganese 0.605mg 0.037mg 25%
Polyunsaturated fat 2.699g 0.184g 17%
Selenium 8.9µg 0.6µg 15%
Protein 8.08g 1.04g 14%
Phosphorus 97mg 12mg 12%
Fiber 0.3g 2.8g 10%
Fats 4.78g 0.33g 7%
Zinc 0.8mg 0.12mg 6%
Vitamin B5 0.068mg 0.391mg 6%
Vitamin B1 0.081mg 0.014mg 6%
Copper 0.193mg 0.137mg 6%
Magnesium 30mg 10mg 5%
Choline 28.8mg 7.6mg 4%
Vitamin B2 0.052mg 0.016mg 3%
Saturated fat 0.691g 0.019g 3%
Monounsaturated fat 1.056g 0.03g 3%
Vitamin K 2.4µg 0µg 2%
Vitamin B6 0.047mg 0.017mg 2%
Calories 76kcal 31kcal 2%
Carbs 1.87g 6.73g 2%
Vitamin B3 0.195mg 0.367mg 1%
Vitamin E 0.01mg 0.15mg 1%
Folate 15µg 12µg 1%
Net carbs 1.57g 3.93g N/A
Potassium 121mg 133mg 0%
Sugar 0.62g 3.98g N/A
Sodium 7mg 2mg 0%
Vitamin A 3µg 0%
Tryptophan 0.12mg 0.008mg 0%
Threonine 0.402mg 0.044mg 0%
Isoleucine 0.435mg 0.044mg 0%
Leucine 0.713mg 0.077mg 0%
Lysine 0.452mg 0.077mg 0%
Methionine 0.108mg 0.021mg 0%
Phenylalanine 0.428mg 0.037mg 0%
Valine 0.446mg 0.05mg 0%
Histidine 0.221mg 0.008mg 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
7% 91%
Protein: 1.04 g
Fats: 0.33 g
Carbs: 6.73 g
Water: 91.38 g
Other: 0.52 g
Contains more ProteinProtein +676.9%
Contains more FatsFats +1348.5%
Contains more OtherOther +38.5%
Contains more CarbsCarbs +259.9%
~equal in Water ~91.38g

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
8% 13% 79%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.184 g
Contains more Mono. FatMonounsaturated fat +3420%
Contains more Poly. FatPolyunsaturated fat +1366.8%
Contains less Sat. FatSaturated fat -97.3%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Carambola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171715/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.