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Tofu vs. Grapefruit — In-Depth Nutrition Comparison

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How are tofu and grapefruit different?

  • Tofu is higher in iron, calcium, manganese, copper, selenium, phosphorus, and zinc; however, grapefruit is richer in vitamin C, vitamin A, and fiber.
  • Daily need coverage for iron for tofu is 66% higher.
  • Tofu contains 89 times more selenium than grapefruit. While tofu contains 8.9µg of selenium, grapefruit contains only 0.1µg.

Tofu, raw, regular, prepared with calcium sulfate and Grapefruit, raw, pink and red, all areas are the varieties used in this article.

Infographic

Tofu vs Grapefruit 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
8
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 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +1490.9%
Contains more IronIron +6600%
Contains more CopperCopper +503.1%
Contains more ZincZinc +1042.9%
Contains more PhosphorusPhosphorus +438.9%
Contains more ManganeseManganese +2650%
Contains more SeleniumSelenium +8800%
Contains more PotassiumPotassium +11.6%
Contains less SodiumSodium -100%

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
5
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 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
Contains more Vitamin B1Vitamin B1 +88.4%
Contains more Vitamin B2Vitamin B2 +67.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +15.4%
Contains more CholineCholine +274%
Contains more Vitamin CVitamin C +31100%
Contains more Vitamin EVitamin E +1200%
Contains more Vitamin B5Vitamin B5 +285.3%
Contains more Vitamin B6Vitamin B6 +12.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.204mg
~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
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Contains more ProteinProtein +949.4%
Contains more FatsFats +3314.3%
Contains more OtherOther +94.6%
Contains more CarbsCarbs +470.1%
~equal in Water ~88.06g

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
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 g
Contains more Mono. FatMonounsaturated fat +5180%
Contains more Poly. FatPolyunsaturated fat +7397.2%
Contains less Sat. FatSaturated fat -97%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Grapefruit
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Grapefruit DV% diff.
Iron 5.36mg 0.08mg 66%
Vitamin C 0.1mg 31.2mg 35%
Calcium 350mg 22mg 33%
Manganese 0.605mg 0.022mg 25%
Polyunsaturated fat 2.699g 0.036g 18%
Copper 0.193mg 0.032mg 18%
Selenium 8.9µg 0.1µg 16%
Protein 8.08g 0.77g 15%
Phosphorus 97mg 18mg 11%
Fats 4.78g 0.14g 7%
Zinc 0.8mg 0.07mg 7%
Vitamin A 58µg 6%
Magnesium 30mg 9mg 5%
Fiber 0.3g 1.6g 5%
Vitamin B5 0.068mg 0.262mg 4%
Choline 28.8mg 7.7mg 4%
Vitamin B1 0.081mg 0.043mg 3%
Carbs 1.87g 10.66g 3%
Monounsaturated fat 1.056g 0.02g 3%
Saturated fat 0.691g 0.021g 3%
Vitamin K 2.4µg 0µg 2%
Calories 76kcal 42kcal 2%
Fructose 1.77g 2%
Vitamin B2 0.052mg 0.031mg 2%
Vitamin E 0.01mg 0.13mg 1%
Folate 15µg 13µg 1%
Net carbs 1.57g 9.06g N/A
Potassium 121mg 135mg 0%
Sugar 0.62g 6.89g N/A
Sodium 7mg 0mg 0%
Vitamin B3 0.195mg 0.204mg 0%
Vitamin B6 0.047mg 0.053mg 0%
Tryptophan 0.12mg 0.008mg 0%
Threonine 0.402mg 0.013mg 0%
Isoleucine 0.435mg 0.008mg 0%
Leucine 0.713mg 0.015mg 0%
Lysine 0.452mg 0.019mg 0%
Methionine 0.108mg 0.007mg 0%
Phenylalanine 0.428mg 0.013mg 0%
Valine 0.446mg 0.015mg 0%
Histidine 0.221mg 0.008mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Grapefruit
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
15%
Grapefruit
Minerals Daily Need Coverage Score
59%
Tofu
5%
Grapefruit

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 6.27g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 10)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.3)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Grapefruit
Grapefruit is lower in Saturated fat (difference - 0.67g)
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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.