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  6. Tofu vs. Currant

Tofu vs. Currant — In-Depth Nutrition Comparison

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Differences between tofu and currants

  • Tofu has more iron, calcium, manganese, selenium, copper, phosphorus, and zinc, while currants have more vitamin C, fiber, and vitamin K.
  • Tofu's daily need coverage for iron is 55% higher.
  • Currants contain 15 times less selenium than tofu. Tofu contains 8.9µg of selenium, while currants contain 0.6µg.

The food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Currants, red, and white, raw.

Infographic

Tofu vs Currant 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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
Contains more MagnesiumMagnesium +130.8%
Contains more CalciumCalcium +960.6%
Contains more IronIron +436%
Contains more CopperCopper +80.4%
Contains more ZincZinc +247.8%
Contains more PhosphorusPhosphorus +120.5%
Contains more ManganeseManganese +225.3%
Contains more SeleniumSelenium +1383.3%
Contains more PotassiumPotassium +127.3%
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
4
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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
Contains more Vitamin B1Vitamin B1 +102.5%
Contains more Vitamin B3Vitamin B3 +95%
Contains more FolateFolate +87.5%
Contains more CholineCholine +278.9%
Contains more Vitamin CVitamin C +40900%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B6Vitamin B6 +48.9%
Contains more Vitamin KVitamin K +358.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.05mg
~equal in Vitamin B5 ~0.064mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Currant DV% diff.
Iron 5.36mg 1mg 55%
Vitamin C 0.1mg 41mg 45%
Calcium 350mg 33mg 32%
Manganese 0.605mg 0.186mg 18%
Polyunsaturated fat 2.699g 0.088g 17%
Fiber 0.3g 4.3g 16%
Selenium 8.9µg 0.6µg 15%
Protein 8.08g 1.4g 13%
Copper 0.193mg 0.107mg 10%
Phosphorus 97mg 44mg 8%
Fats 4.78g 0.2g 7%
Vitamin K 2.4µg 11µg 7%
Potassium 121mg 275mg 5%
Zinc 0.8mg 0.23mg 5%
Choline 28.8mg 7.6mg 4%
Fructose 3.53g 4%
Carbs 1.87g 13.8g 4%
Magnesium 30mg 13mg 4%
Saturated fat 0.691g 0.017g 3%
Monounsaturated fat 1.056g 0.028g 3%
Vitamin B1 0.081mg 0.04mg 3%
Vitamin B6 0.047mg 0.07mg 2%
Folate 15µg 8µg 2%
Calories 76kcal 56kcal 1%
Vitamin B3 0.195mg 0.1mg 1%
Vitamin E 0.01mg 0.1mg 1%
Net carbs 1.57g 9.5g N/A
Sugar 0.62g 7.37g N/A
Sodium 7mg 1mg 0%
Vitamin A 2µg 0%
Vitamin B2 0.052mg 0.05mg 0%
Vitamin B5 0.068mg 0.064mg 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
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
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more ProteinProtein +477.1%
Contains more FatsFats +2290%
Contains more CarbsCarbs +638%
~equal in Water ~83.95g
~equal in Other ~0.65g

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
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +3671.4%
Contains more Poly. FatPolyunsaturated fat +2967%
Contains less Sat. FatSaturated fat -97.5%

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.