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
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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 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% |
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 | +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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +2833.3% |
| Contains more Poly. FatPolyunsaturated fat | +14105.3% |
| Contains less Sat. FatSaturated fat | -95.4% |