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
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
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
Saturated fat:
Sat. Fat
0.691 g
Monounsaturated fat:
Mono. Fat
1.056 g
Polyunsaturated fat:
Poly. Fat
2.699 g
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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
59%
5%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 6.27g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 10)
Which food is cheaper?
Tofu is cheaper (difference - $0.3)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food contains less Sodium?
Grapefruit contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Grapefruit is lower in Saturated fat (difference - 0.67g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.