Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Tofu
  5. Compare
  6. Tofu vs. Plantain raw

Tofu vs. Plantain raw — In-Depth Nutrition Comparison

Compare

The main differences between tofu and plantain raw

  • Tofu is richer in iron, calcium, selenium, copper, and phosphorus, yet plantain raw is richer in vitamin A, vitamin C, vitamin B6, potassium, and fiber.
  • Daily need coverage for iron for tofu is 60% higher.
  • Tofu contains 117 times more calcium than plantain raw. Tofu contains 350mg of calcium, while plantain raw contains 3mg.
  • Tofu has a lower glycemic index than plantain raw.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Plantains, raw.

Infographic

Tofu vs Plantain raw 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
7
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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +11566.7%
Contains more IronIron +793.3%
Contains more CopperCopper +138.3%
Contains more ZincZinc +471.4%
Contains more PhosphorusPhosphorus +185.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +493.3%
Contains more MagnesiumMagnesium +23.3%
Contains more PotassiumPotassium +312.4%
Contains less SodiumSodium -42.9%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B1Vitamin B1 +55.8%
Contains more Vitamin KVitamin K +242.9%
Contains more CholineCholine +113.3%
Contains more Vitamin CVitamin C +18300%
Contains more Vitamin EVitamin E +1300%
Contains more Vitamin B3Vitamin B3 +251.8%
Contains more Vitamin B5Vitamin B5 +282.4%
Contains more Vitamin B6Vitamin B6 +536.2%
Contains more FolateFolate +46.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.054mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Plantain raw DV% diff.
Iron 5.36mg 0.6mg 60%
Calcium 350mg 3mg 35%
Manganese 0.605mg 26%
Vitamin C 0.1mg 18.4mg 20%
Vitamin B6 0.047mg 0.299mg 19%
Polyunsaturated fat 2.699g 0.069g 18%
Protein 8.08g 1.3g 14%
Selenium 8.9µg 1.5µg 13%
Copper 0.193mg 0.081mg 12%
Potassium 121mg 499mg 11%
Carbs 1.87g 31.89g 10%
Phosphorus 97mg 34mg 9%
Fiber 0.3g 2.3g 8%
Fats 4.78g 0.37g 7%
Zinc 0.8mg 0.14mg 6%
Vitamin A 56µg 6%
Vitamin B5 0.068mg 0.26mg 4%
Vitamin B3 0.195mg 0.686mg 3%
Choline 28.8mg 13.5mg 3%
Monounsaturated fat 1.056g 0.032g 3%
Folate 15µg 22µg 2%
Saturated fat 0.691g 0.143g 2%
Calories 76kcal 122kcal 2%
Vitamin B1 0.081mg 0.052mg 2%
Magnesium 30mg 37mg 2%
Vitamin K 2.4µg 0.7µg 1%
Vitamin E 0.01mg 0.14mg 1%
Net carbs 1.57g 29.59g N/A
Sugar 0.62g 15g N/A
Sodium 7mg 4mg 0%
Vitamin B2 0.052mg 0.054mg 0%
Tryptophan 0.12mg 0.015mg 0%
Threonine 0.402mg 0.034mg 0%
Isoleucine 0.435mg 0.036mg 0%
Leucine 0.713mg 0.059mg 0%
Lysine 0.452mg 0.06mg 0%
Methionine 0.108mg 0.017mg 0%
Phenylalanine 0.428mg 0.044mg 0%
Valine 0.446mg 0.046mg 0%
Histidine 0.221mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +521.5%
Contains more FatsFats +1191.9%
Contains more WaterWater +29.5%
Contains more CarbsCarbs +1605.3%
Contains more OtherOther +61.1%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +3200%
Contains more Poly. FatPolyunsaturated fat +3811.6%
Contains less Sat. FatSaturated fat -79.3%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.