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Tofu vs. Grape — In-Depth Nutrition Comparison

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How are tofu and grapes different?

  • Tofu is richer in iron, calcium, copper, selenium, phosphorus, zinc, and magnesium, while grapes are higher in vitamin K.
  • Tofu covers your daily need for iron, 63% more than grapes.
  • Tofu contains 89 times more selenium than grapes. Tofu contains 8.9µg of selenium, while grapes contain 0.1µg.
  • Grapes have a higher glycemic index (49) than tofu (15).

Tofu, raw, regular, prepared with calcium sulfate and Grapes, american type (slip skin), raw types were used in this article.

Infographic

Tofu vs Grape 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
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%
Grape
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +2400%
Contains more IronIron +1748.3%
Contains more CopperCopper +382.5%
Contains more ZincZinc +1900%
Contains more PhosphorusPhosphorus +870%
Contains more SeleniumSelenium +8800%
Contains more PotassiumPotassium +57.9%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +18.7%

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
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%
Grape
7
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
Contains more Vitamin B5Vitamin B5 +183.3%
Contains more FolateFolate +275%
Contains more CholineCholine +414.3%
Contains more Vitamin CVitamin C +3900%
Contains more Vitamin EVitamin E +1800%
Contains more Vitamin B1Vitamin B1 +13.6%
Contains more Vitamin B3Vitamin B3 +53.8%
Contains more Vitamin B6Vitamin B6 +134%
Contains more Vitamin KVitamin K +508.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.057mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Grape
1
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more ProteinProtein +1182.5%
Contains more FatsFats +1265.7%
Contains more OtherOther +26.3%
Contains more CarbsCarbs +817.1%
~equal in Water ~81.3g

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
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated fat +7442.9%
Contains more Poly. FatPolyunsaturated fat +2546.1%
Contains less Sat. FatSaturated fat -83.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Grape
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 Grape DV% diff.
Iron 5.36mg 0.29mg 63%
Calcium 350mg 14mg 34%
Polyunsaturated fat 2.699g 0.102g 17%
Copper 0.193mg 0.04mg 17%
Selenium 8.9µg 0.1µg 16%
Protein 8.08g 0.63g 15%
Phosphorus 97mg 10mg 12%
Vitamin K 2.4µg 14.6µg 10%
Zinc 0.8mg 0.04mg 7%
Fats 4.78g 0.35g 7%
Magnesium 30mg 5mg 6%
Carbs 1.87g 17.15g 5%
Vitamin B6 0.047mg 0.11mg 5%
Manganese 0.605mg 0.718mg 5%
Vitamin C 0.1mg 4mg 4%
Choline 28.8mg 5.6mg 4%
Folate 15µg 4µg 3%
Saturated fat 0.691g 0.114g 3%
Monounsaturated fat 1.056g 0.014g 3%
Potassium 121mg 191mg 2%
Fiber 0.3g 0.9g 2%
Vitamin B5 0.068mg 0.024mg 1%
Vitamin E 0.01mg 0.19mg 1%
Vitamin B3 0.195mg 0.3mg 1%
Vitamin A 5µg 1%
Vitamin B1 0.081mg 0.092mg 1%
Calories 76kcal 67kcal 0%
Net carbs 1.57g 16.25g N/A
Sugar 0.62g 16.25g N/A
Sodium 7mg 2mg 0%
Vitamin B2 0.052mg 0.057mg 0%
Tryptophan 0.12mg 0.003mg 0%
Threonine 0.402mg 0.017mg 0%
Isoleucine 0.435mg 0.005mg 0%
Leucine 0.713mg 0.013mg 0%
Lysine 0.452mg 0.014mg 0%
Methionine 0.108mg 0.021mg 0%
Phenylalanine 0.428mg 0.013mg 0%
Valine 0.446mg 0.017mg 0%
Histidine 0.221mg 0.023mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Grape
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
10%
Grape
Minerals Daily Need Coverage Score
59%
Tofu
15%
Grape

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 15.63g)
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 - $0.5)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Grape
Grape contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Grape
Grape is lower in Saturated fat (difference - 0.577g)
Which food is richer in vitamins?
Grape
Grape 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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.