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Tofu vs. Guava — In-Depth Nutrition Comparison

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What are the main differences between tofu and guava?

  • Tofu is richer in iron, calcium, manganese, selenium, and phosphorus, while guava is higher in vitamin C, fiber, vitamin A, potassium, and folate.
  • Guava's daily need coverage for vitamin C is 254% higher.
  • Guava has 21 times less iron than tofu. Tofu has 5.36mg of iron, while guava has 0.26mg.
  • Guava has a higher glycemic index (31) than tofu (15).

We used Tofu, raw, regular, prepared with calcium sulfate and Guavas, common, raw types in this comparison.

Infographic

Tofu vs Guava 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%
Guava
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 37% 9.8% 77% 6.3% 17% 0.26% 20% 3.3%
Contains more MagnesiumMagnesium +36.4%
Contains more CalciumCalcium +1844.4%
Contains more IronIron +1961.5%
Contains more ZincZinc +247.8%
Contains more PhosphorusPhosphorus +142.5%
Contains more ManganeseManganese +303.3%
Contains more SeleniumSelenium +1383.3%
Contains more PotassiumPotassium +244.6%
Contains more CopperCopper +19.2%
Contains less SodiumSodium -71.4%

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%
Guava
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 761% 10% 15% 0% 17% 9.2% 20% 27% 25% 0% 6.5% 37% 4.1%
Contains more Vitamin B1Vitamin B1 +20.9%
Contains more Vitamin B2Vitamin B2 +30%
Contains more CholineCholine +278.9%
Contains more Vitamin CVitamin C +228200%
Contains more Vitamin EVitamin E +7200%
Contains more Vitamin B3Vitamin B3 +455.9%
Contains more Vitamin B5Vitamin B5 +563.2%
Contains more Vitamin B6Vitamin B6 +134%
Contains more FolateFolate +226.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.6µg

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
Guava
2
3% 14% 81%
Protein: 2.55 g
Fats: 0.95 g
Carbs: 14.32 g
Water: 80.8 g
Other: 1.38 g
Contains more ProteinProtein +216.9%
Contains more FatsFats +403.2%
Contains more CarbsCarbs +665.8%
Contains more OtherOther +91.7%
~equal in Water ~80.8g

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
Guava
1
36% 11% 53%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.401 g
Contains more Mono. FatMonounsaturated fat +1113.8%
Contains more Poly. FatPolyunsaturated fat +573.1%
Contains less Sat. FatSaturated fat -60.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Guava
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 Guava DV% diff.
Vitamin C 0.1mg 228.3mg 254%
Iron 5.36mg 0.26mg 64%
Calcium 350mg 18mg 33%
Manganese 0.605mg 0.15mg 20%
Fiber 0.3g 5.4g 20%
Selenium 8.9µg 0.6µg 15%
Polyunsaturated fat 2.699g 0.401g 15%
Protein 8.08g 2.55g 11%
Folate 15µg 49µg 9%
Potassium 121mg 417mg 9%
Vitamin B5 0.068mg 0.451mg 8%
Phosphorus 97mg 40mg 8%
Vitamin B3 0.195mg 1.084mg 6%
Fats 4.78g 0.95g 6%
Vitamin E 0.01mg 0.73mg 5%
Vitamin B6 0.047mg 0.11mg 5%
Zinc 0.8mg 0.23mg 5%
Choline 28.8mg 7.6mg 4%
Carbs 1.87g 14.32g 4%
Copper 0.193mg 0.23mg 4%
Vitamin A 31µg 3%
Saturated fat 0.691g 0.272g 2%
Monounsaturated fat 1.056g 0.087g 2%
Magnesium 30mg 22mg 2%
Vitamin B2 0.052mg 0.04mg 1%
Vitamin B1 0.081mg 0.067mg 1%
Calories 76kcal 68kcal 0%
Net carbs 1.57g 8.92g N/A
Sugar 0.62g 8.92g N/A
Sodium 7mg 2mg 0%
Vitamin K 2.4µg 2.6µg 0%
Tryptophan 0.12mg 0.022mg 0%
Threonine 0.402mg 0.096mg 0%
Isoleucine 0.435mg 0.093mg 0%
Leucine 0.713mg 0.171mg 0%
Lysine 0.452mg 0.072mg 0%
Methionine 0.108mg 0.016mg 0%
Phenylalanine 0.428mg 0.006mg 0%
Valine 0.446mg 0.087mg 0%
Histidine 0.221mg 0.022mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Guava
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
72%
Guava
Minerals Daily Need Coverage Score
59%
Tofu
19%
Guava

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 8.3g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 16)
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?
Guava
Guava contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Guava
Guava is lower in Saturated fat (difference - 0.419g)
Which food is richer in vitamins?
Guava
Guava 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. Guava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173044/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.