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  6. Tofu vs. Figs

Tofu vs. Figs — In-Depth Nutrition Comparison

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What are the main differences between tofu and figs?

  • Tofu is richer in iron, calcium, manganese, selenium, copper, phosphorus, and zinc, while figs are higher in fiber and vitamin B6.
  • Tofu's daily need coverage for iron is 62% higher.
  • Figs have 45 times less selenium than tofu. Tofu has 8.9µg of selenium, while figs have 0.2µg.
  • Figs have a higher glycemic index (61) than tofu (15).

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

Infographic

Tofu vs Figs 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%
Figs
Figs
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 11% 20% 14% 23% 4.1% 6% 0.13% 17% 1.1%
Contains more MagnesiumMagnesium +76.5%
Contains more CalciumCalcium +900%
Contains more IronIron +1348.6%
Contains more CopperCopper +175.7%
Contains more ZincZinc +433.3%
Contains more PhosphorusPhosphorus +592.9%
Contains more ManganeseManganese +372.7%
Contains more SeleniumSelenium +4350%
Contains more PotassiumPotassium +91.7%
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%
Figs
Figs
7
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 6.7% 2.3% 2.2% 0% 15% 12% 7.5% 18% 26% 0% 12% 4.5% 2.6%
Contains more Vitamin B1Vitamin B1 +35%
Contains more FolateFolate +150%
Contains more CholineCholine +512.8%
Contains more Vitamin CVitamin C +1900%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin B3Vitamin B3 +105.1%
Contains more Vitamin B5Vitamin B5 +341.2%
Contains more Vitamin B6Vitamin B6 +140.4%
Contains more Vitamin KVitamin K +95.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Figs DV% diff.
Iron 5.36mg 0.37mg 62%
Calcium 350mg 35mg 32%
Manganese 0.605mg 0.128mg 21%
Polyunsaturated fat 2.699g 0.144g 17%
Selenium 8.9µg 0.2µg 16%
Protein 8.08g 0.75g 15%
Copper 0.193mg 0.07mg 14%
Phosphorus 97mg 14mg 12%
Fiber 0.3g 2.9g 10%
Fats 4.78g 0.3g 7%
Carbs 1.87g 19.18g 6%
Zinc 0.8mg 0.15mg 6%
Vitamin B6 0.047mg 0.113mg 5%
Vitamin B5 0.068mg 0.3mg 5%
Choline 28.8mg 4.7mg 4%
Magnesium 30mg 17mg 3%
Potassium 121mg 232mg 3%
Saturated fat 0.691g 0.06g 3%
Vitamin B1 0.081mg 0.06mg 2%
Folate 15µg 6µg 2%
Monounsaturated fat 1.056g 0.066g 2%
Vitamin C 0.1mg 2mg 2%
Vitamin K 2.4µg 4.7µg 2%
Vitamin E 0.01mg 0.11mg 1%
Vitamin A 7µg 1%
Vitamin B3 0.195mg 0.4mg 1%
Calories 76kcal 74kcal 0%
Net carbs 1.57g 16.28g N/A
Sugar 0.62g 16.26g N/A
Sodium 7mg 1mg 0%
Vitamin B2 0.052mg 0.05mg 0%
Tryptophan 0.12mg 0.006mg 0%
Threonine 0.402mg 0.024mg 0%
Isoleucine 0.435mg 0.023mg 0%
Leucine 0.713mg 0.033mg 0%
Lysine 0.452mg 0.03mg 0%
Methionine 0.108mg 0.006mg 0%
Phenylalanine 0.428mg 0.018mg 0%
Valine 0.446mg 0.028mg 0%
Histidine 0.221mg 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Figs
Figs
1
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Contains more ProteinProtein +977.3%
Contains more FatsFats +1493.3%
Contains more CarbsCarbs +925.7%
~equal in Water ~79.11g
~equal in Other ~0.66g

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
Figs
Figs
1
22% 24% 53%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.066 g
Polyunsaturated fat: Poly. Fat 0.144 g
Contains more Mono. FatMonounsaturated fat +1500%
Contains more Poly. FatPolyunsaturated fat +1774.3%
Contains less Sat. FatSaturated fat -91.3%

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. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/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.