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  6. Tofu vs. Dried fruit

Tofu vs. Dried fruit — In-Depth Nutrition Comparison

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How are tofu and dried fruit different?

  • Tofu is higher in iron, calcium, manganese, and selenium; however, dried fruit is richer in vitamin A, potassium, vitamin E, fiber, copper, and vitamin B3.
  • Daily need coverage for vitamin A for dried fruit is 70% higher.
  • Tofu contains 6 times more calcium than dried fruit. While tofu contains 350mg of calcium, dried fruit contains only 55mg.
  • Tofu has a lower glycemic index (15) than dried fruit (31).

Tofu, raw, regular, prepared with calcium sulfate and Apricots, dried, sulfured, uncooked are the varieties used in this article.

Infographic

Tofu vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more CalciumCalcium +536.4%
Contains more IronIron +101.5%
Contains more ZincZinc +105.1%
Contains more PhosphorusPhosphorus +36.6%
Contains less SodiumSodium -30%
Contains more ManganeseManganese +157.4%
Contains more SeleniumSelenium +304.5%
Contains more PotassiumPotassium +860.3%
Contains more CopperCopper +77.7%
~equal in Magnesium ~32mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin B1Vitamin B1 +440%
Contains more FolateFolate +50%
Contains more CholineCholine +107.2%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin EVitamin E +43200%
Contains more Vitamin B2Vitamin B2 +42.3%
Contains more Vitamin B3Vitamin B3 +1227.7%
Contains more Vitamin B5Vitamin B5 +658.8%
Contains more Vitamin B6Vitamin B6 +204.3%
Contains more Vitamin KVitamin K +29.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Dried fruit DV% diff.
Iron 5.36mg 2.66mg 34%
Potassium 121mg 1162mg 31%
Calcium 350mg 55mg 30%
Vitamin E 0.01mg 4.33mg 29%
Fiber 0.3g 7.3g 28%
Vitamin A 180µg 20%
Carbs 1.87g 62.64g 20%
Polyunsaturated fat 2.699g 0.074g 18%
Copper 0.193mg 0.343mg 17%
Fructose 12.47g 16%
Manganese 0.605mg 0.235mg 16%
Vitamin B3 0.195mg 2.589mg 15%
Selenium 8.9µg 2.2µg 12%
Vitamin B5 0.068mg 0.516mg 9%
Protein 8.08g 3.39g 9%
Calories 76kcal 241kcal 8%
Vitamin B6 0.047mg 0.143mg 7%
Fats 4.78g 0.51g 7%
Vitamin B1 0.081mg 0.015mg 6%
Zinc 0.8mg 0.39mg 4%
Phosphorus 97mg 71mg 4%
Choline 28.8mg 13.9mg 3%
Saturated fat 0.691g 0.017g 3%
Vitamin B2 0.052mg 0.074mg 2%
Monounsaturated fat 1.056g 0.074g 2%
Vitamin C 0.1mg 1mg 1%
Vitamin K 2.4µg 3.1µg 1%
Folate 15µg 10µg 1%
Net carbs 1.57g 55.34g N/A
Magnesium 30mg 32mg 0%
Sugar 0.62g 53.44g N/A
Starch 0.35g 0%
Sodium 7mg 10mg 0%
Tryptophan 0.12mg 0.016mg 0%
Threonine 0.402mg 0.073mg 0%
Isoleucine 0.435mg 0.063mg 0%
Leucine 0.713mg 0.105mg 0%
Lysine 0.452mg 0.083mg 0%
Methionine 0.108mg 0.015mg 0%
Phenylalanine 0.428mg 0.062mg 0%
Valine 0.446mg 0.078mg 0%
Histidine 0.221mg 0.047mg 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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +138.3%
Contains more FatsFats +837.3%
Contains more WaterWater +173.7%
Contains more CarbsCarbs +3249.7%
Contains more OtherOther +256.9%

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +1327%
Contains more Poly. FatPolyunsaturated fat +3547.3%
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.