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Tofu vs. Dates — In-Depth Nutrition Comparison

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The main differences between tofu and dates

  • Tofu is richer in iron, calcium, manganese, and selenium, yet dates are richer in fiber, potassium, vitamin B5, vitamin B6, and vitamin B3.
  • Daily need coverage for iron for tofu is 54% higher.
  • Tofu contains 9 times more calcium than dates. Tofu contains 350mg of calcium, while dates contain 39mg.
  • Tofu has a lower glycemic index than dates.

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

Infographic

Tofu vs Dates 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
6
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%
Dates
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more CalciumCalcium +797.4%
Contains more IronIron +425.5%
Contains more ZincZinc +175.9%
Contains more PhosphorusPhosphorus +56.5%
Contains more ManganeseManganese +130.9%
Contains more SeleniumSelenium +196.7%
Contains more MagnesiumMagnesium +43.3%
Contains more PotassiumPotassium +442.1%
Contains less SodiumSodium -71.4%
~equal in Copper ~0.206mg

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
2
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%
Dates
8
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin B1Vitamin B1 +55.8%
Contains more CholineCholine +357.1%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B2Vitamin B2 +26.9%
Contains more Vitamin B3Vitamin B3 +553.3%
Contains more Vitamin B5Vitamin B5 +766.2%
Contains more Vitamin B6Vitamin B6 +251.1%
Contains more Vitamin KVitamin K +12.5%
Contains more FolateFolate +26.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +229.8%
Contains more FatsFats +1125.6%
Contains more WaterWater +311.8%
Contains more CarbsCarbs +3912.3%
Contains more OtherOther +122.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +2833.3%
Contains more Poly. FatPolyunsaturated fat +14105.3%
Contains less Sat. FatSaturated fat -95.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Dates
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Dates DV% diff.
Iron 5.36mg 1.02mg 54%
Fiber 0.3g 8g 31%
Calcium 350mg 39mg 31%
Fructose 19.56g 24%
Carbs 1.87g 75.03g 24%
Polyunsaturated fat 2.699g 0.019g 18%
Potassium 121mg 656mg 16%
Manganese 0.605mg 0.262mg 15%
Protein 8.08g 2.45g 11%
Selenium 8.9µg 3µg 11%
Vitamin B5 0.068mg 0.589mg 10%
Calories 76kcal 282kcal 10%
Vitamin B6 0.047mg 0.165mg 9%
Fats 4.78g 0.39g 7%
Vitamin B3 0.195mg 1.274mg 7%
Phosphorus 97mg 62mg 5%
Zinc 0.8mg 0.29mg 5%
Choline 28.8mg 6.3mg 4%
Monounsaturated fat 1.056g 0.036g 3%
Saturated fat 0.691g 0.032g 3%
Magnesium 30mg 43mg 3%
Vitamin B1 0.081mg 0.052mg 2%
Folate 15µg 19µg 1%
Copper 0.193mg 0.206mg 1%
Vitamin B2 0.052mg 0.066mg 1%
Vitamin C 0.1mg 0.4mg 0%
Net carbs 1.57g 67.03g N/A
Sugar 0.62g 63.35g N/A
Sodium 7mg 2mg 0%
Vitamin E 0.01mg 0.05mg 0%
Vitamin K 2.4µg 2.7µg 0%
Tryptophan 0.12mg 0.012mg 0%
Threonine 0.402mg 0.043mg 0%
Isoleucine 0.435mg 0.049mg 0%
Leucine 0.713mg 0.084mg 0%
Lysine 0.452mg 0.066mg 0%
Methionine 0.108mg 0.022mg 0%
Phenylalanine 0.428mg 0.05mg 0%
Valine 0.446mg 0.071mg 0%
Histidine 0.221mg 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Tofu
12%
Dates
Minerals Daily Need Coverage Score
59%
Tofu
29%
Dates

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 62.73g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 27)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 0.659g)
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.