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  6. Tofu vs. Durian

Tofu vs. Durian — In-Depth Nutrition Comparison

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How are Tofu and Durian different?

  • Tofu is higher in Iron, Calcium, Manganese, and Phosphorus, however, Durian is richer in Vitamin B1, Vitamin C, Vitamin B6, Fiber, Vitamin B2, and Potassium.
  • Daily need coverage for Iron from Tofu is 62% higher.
  • Tofu contains 58 times more Calcium than Durian. While Tofu contains 350mg of Calcium, Durian contains only 6mg.

Tofu, raw, regular, prepared with calcium sulfate and Durian, raw or frozen are the varieties used in this article.

Infographic

Tofu vs Durian 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
6
:
3
Durian
Durian
Contains more Calcium +5733.3%
Contains more Iron +1146.5%
Contains more Phosphorus +148.7%
Contains more Zinc +185.7%
Contains more Manganese +86.2%
Contains more Potassium +260.3%
Contains less Sodium -71.4%
Equal in Magnesium - 30
Equal in Copper - 0.207
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Durian
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 22% 17% 39% 1% 8% 69% 43% 0%
Contains more Calcium +5733.3%
Contains more Iron +1146.5%
Contains more Phosphorus +148.7%
Contains more Zinc +185.7%
Contains more Manganese +86.2%
Contains more Potassium +260.3%
Contains less Sodium -71.4%
Equal in Magnesium - 30
Equal in Copper - 0.207

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
:
7
Durian
Durian
Contains more Vitamin A +93.2%
Contains more Vitamin C +19600%
Contains more Vitamin B1 +361.7%
Contains more Vitamin B2 +284.6%
Contains more Vitamin B3 +450.8%
Contains more Vitamin B5 +238.2%
Contains more Vitamin B6 +572.3%
Contains more Folate +140%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Durian
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 66% 94% 47% 21% 14% 73% 27% 0% 0%
Contains more Vitamin A +93.2%
Contains more Vitamin C +19600%
Contains more Vitamin B1 +361.7%
Contains more Vitamin B2 +284.6%
Contains more Vitamin B3 +450.8%
Contains more Vitamin B5 +238.2%
Contains more Vitamin B6 +572.3%
Contains more Folate +140%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Durian
Durian
Contains more Protein +449.7%
Contains more Water +30.1%
Contains more Fats +11.5%
Contains more Carbs +1348.7%
Contains more Other +55.6%
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Durian
5% 27% 65%
Protein: 1.47 g
Fats: 5.33 g
Carbs: 27.09 g
Water: 64.99 g
Other: 1.12 g
Contains more Protein +449.7%
Contains more Water +30.1%
Contains more Fats +11.5%
Contains more Carbs +1348.7%
Contains more Other +55.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Durian Opinion
Net carbs 1.57g 23.29g Durian
Protein 8.08g 1.47g Tofu
Fats 4.78g 5.33g Durian
Carbs 1.87g 27.09g Durian
Calories 76kcal 147kcal Durian
Sugar 0.62g Durian
Fiber 0.3g 3.8g Durian
Calcium 350mg 6mg Tofu
Iron 5.36mg 0.43mg Tofu
Magnesium 30mg 30mg
Phosphorus 97mg 39mg Tofu
Potassium 121mg 436mg Durian
Sodium 7mg 2mg Durian
Zinc 0.8mg 0.28mg Tofu
Copper 0.193mg 0.207mg Durian
Manganese 0.605mg 0.325mg Tofu
Selenium 8.9µg Tofu
Vitamin A 85IU 44IU Tofu
Vitamin A RAE 2µg Durian
Vitamin E 0.01mg Tofu
Vitamin C 0.1mg 19.7mg Durian
Vitamin B1 0.081mg 0.374mg Durian
Vitamin B2 0.052mg 0.2mg Durian
Vitamin B3 0.195mg 1.074mg Durian
Vitamin B5 0.068mg 0.23mg Durian
Vitamin B6 0.047mg 0.316mg Durian
Folate 15µg 36µg Durian
Vitamin K 2.4µg Tofu
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Saturated Fat 0.691g Durian
Monounsaturated Fat 1.056g Tofu
Polyunsaturated fat 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Durian
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
28%
Durian
Minerals Daily Need Coverage Score
59%
Tofu
21%
Durian

Comparison summary

Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 34)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Sugar?
Durian
Durian is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Durian
Durian contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Durian
Durian is lower in Saturated Fat (difference - 0.691g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Durian - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168192/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.