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  6. Tofu vs. Clementine

Tofu vs. Clementine — In-Depth Nutrition Comparison

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Significant differences between tofu and clementine

  • Tofu has more iron, calcium, manganese, copper, selenium, phosphorus, and zinc; however, clementine is richer in vitamin C and fiber.
  • Tofu covers your daily iron needs 65% more than clementine.
  • Clementine has 89 times less selenium than tofu. Tofu has 8.9µg of selenium, while clementine has 0.1µg.
  • Clementine has a higher glycemic index. The glycemic index of clementine is 47, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Clementines, raw.

Infographic

Tofu vs Clementine 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% 9% 16% 5.3% 14% 1.6% 9% 0.13% 3% 0.55%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +1066.7%
Contains more IronIron +3728.6%
Contains more CopperCopper +348.8%
Contains more ZincZinc +1233.3%
Contains more PhosphorusPhosphorus +361.9%
Contains more ManganeseManganese +2530.4%
Contains more SeleniumSelenium +8800%
Contains more PotassiumPotassium +46.3%
Contains less SodiumSodium -85.7%

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 163% 0% 4% 0% 22% 6.9% 12% 9.1% 17% 0% 0% 18% 7.6%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +105.7%
Contains more Vitamin CVitamin C +48700%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin B3Vitamin B3 +226.2%
Contains more Vitamin B5Vitamin B5 +122.1%
Contains more Vitamin B6Vitamin B6 +59.6%
Contains more FolateFolate +60%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.086mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Tofu Clementine DV% diff.
Iron 5.36mg 0.14mg 65%
Vitamin C 0.1mg 48.8mg 54%
Calcium 350mg 30mg 32%
Manganese 0.605mg 0.023mg 25%
Polyunsaturated fat 2.699g 18%
Copper 0.193mg 0.043mg 17%
Selenium 8.9µg 0.1µg 16%
Protein 8.08g 0.85g 14%
Phosphorus 97mg 21mg 11%
Fats 4.78g 0.15g 7%
Zinc 0.8mg 0.06mg 7%
Fiber 0.3g 1.7g 6%
Magnesium 30mg 10mg 5%
Choline 28.8mg 14mg 3%
Vitamin B3 0.195mg 0.636mg 3%
Saturated fat 0.691g 3%
Monounsaturated fat 1.056g 3%
Carbs 1.87g 12.02g 3%
Vitamin B6 0.047mg 0.075mg 2%
Folate 15µg 24µg 2%
Vitamin K 2.4µg 0µg 2%
Fructose 1.64g 2%
Vitamin B2 0.052mg 0.03mg 2%
Vitamin B5 0.068mg 0.151mg 2%
Potassium 121mg 177mg 2%
Calories 76kcal 47kcal 1%
Vitamin E 0.01mg 0.2mg 1%
Net carbs 1.57g 10.32g N/A
Sugar 0.62g 9.18g N/A
Sodium 7mg 1mg 0%
Vitamin B1 0.081mg 0.086mg 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 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
12% 87%
Protein: 0.85 g
Fats: 0.15 g
Carbs: 12.02 g
Water: 86.58 g
Other: 0.4 g
Contains more ProteinProtein +850.6%
Contains more FatsFats +3086.7%
Contains more OtherOther +80%
Contains more CarbsCarbs +542.8%
~equal in Water ~86.58g

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. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/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.