Tofu vs. Plum — In-Depth Nutrition Comparison
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What are the main differences between tofu and plums?
- Tofu is richer in iron, calcium, manganese, selenium, copper, phosphorus, zinc, and magnesium, while plums are higher in vitamin C and vitamin A.
- Tofu's daily need coverage for iron is 65% higher.
- Plums have a higher glycemic index (53) than tofu (15).
We used Tofu, raw, regular, prepared with calcium sulfate and Plums, raw types in this comparison.
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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.
| Contains more MagnesiumMagnesium | +328.6% |
| Contains more CalciumCalcium | +5733.3% |
| Contains more IronIron | +3052.9% |
| Contains more CopperCopper | +238.6% |
| Contains more ZincZinc | +700% |
| Contains more PhosphorusPhosphorus | +506.3% |
| Contains more ManganeseManganese | +1063.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +29.8% |
| Contains less SodiumSodium | -100% |
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.
| Contains more Vitamin B1Vitamin B1 | +189.3% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B6Vitamin B6 | +62.1% |
| Contains more FolateFolate | +200% |
| Contains more CholineCholine | +1415.8% |
| Contains more Vitamin CVitamin C | +9400% |
| Contains more Vitamin EVitamin E | +2500% |
| Contains more Vitamin B3Vitamin B3 | +113.8% |
| Contains more Vitamin B5Vitamin B5 | +98.5% |
| Contains more Vitamin KVitamin K | +166.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 0.17mg | 65% |
| Calcium | 350mg | 6mg | 34% |
| Manganese | 0.605mg | 0.052mg | 24% |
| Polyunsaturated fat | 2.699g | 0.044g | 18% |
| Selenium | 8.9µg | 0µg | 16% |
| Protein | 8.08g | 0.7g | 15% |
| Copper | 0.193mg | 0.057mg | 15% |
| Phosphorus | 97mg | 16mg | 12% |
| Vitamin C | 0.1mg | 9.5mg | 10% |
| Fats | 4.78g | 0.28g | 7% |
| Zinc | 0.8mg | 0.1mg | 6% |
| Choline | 28.8mg | 1.9mg | 5% |
| Magnesium | 30mg | 7mg | 5% |
| Fructose | 3.07g | 4% | |
| Vitamin B1 | 0.081mg | 0.028mg | 4% |
| Fiber | 0.3g | 1.4g | 4% |
| Saturated fat | 0.691g | 0.017g | 3% |
| Vitamin K | 2.4µg | 6.4µg | 3% |
| Carbs | 1.87g | 11.42g | 3% |
| Folate | 15µg | 5µg | 3% |
| Monounsaturated fat | 1.056g | 0.134g | 2% |
| Vitamin A | 17µg | 2% | |
| Calories | 76kcal | 46kcal | 2% |
| Vitamin E | 0.01mg | 0.26mg | 2% |
| Vitamin B2 | 0.052mg | 0.026mg | 2% |
| Vitamin B5 | 0.068mg | 0.135mg | 1% |
| Vitamin B6 | 0.047mg | 0.029mg | 1% |
| Vitamin B3 | 0.195mg | 0.417mg | 1% |
| Potassium | 121mg | 157mg | 1% |
| Net carbs | 1.57g | 10.02g | N/A |
| Sugar | 0.62g | 9.92g | N/A |
| Sodium | 7mg | 0mg | 0% |
| Tryptophan | 0.12mg | 0.009mg | 0% |
| Threonine | 0.402mg | 0.01mg | 0% |
| Isoleucine | 0.435mg | 0.014mg | 0% |
| Leucine | 0.713mg | 0.015mg | 0% |
| Lysine | 0.452mg | 0.016mg | 0% |
| Methionine | 0.108mg | 0.008mg | 0% |
| Phenylalanine | 0.428mg | 0.014mg | 0% |
| Valine | 0.446mg | 0.016mg | 0% |
| Histidine | 0.221mg | 0.009mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1054.3% |
| Contains more FatsFats | +1607.1% |
| Contains more OtherOther | +94.6% |
| Contains more CarbsCarbs | +510.7% |
~equal in
Water
~87.23g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +688.1% |
| Contains more Poly. FatPolyunsaturated fat | +6034.1% |
| Contains less Sat. FatSaturated fat | -97.5% |