Tofu vs. Jackfruit — In-Depth Nutrition Comparison
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Differences between tofu and jackfruit
- Tofu has more iron, calcium, manganese, copper, phosphorus, and zinc, while jackfruit has more vitamin B6, vitamin C, and potassium.
- Tofu's daily need coverage for iron is 64% higher.
- Jackfruit contains 15 times less calcium than tofu. Tofu contains 350mg of calcium, while jackfruit contains 24mg.
- Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of jackfruit is 75.
The food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Jackfruit, raw.
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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 CalciumCalcium | +1358.3% |
| Contains more IronIron | +2230.4% |
| Contains more CopperCopper | +153.9% |
| Contains more ZincZinc | +515.4% |
| Contains more PhosphorusPhosphorus | +361.9% |
| Contains more ManganeseManganese | +1307% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +270.2% |
| 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.
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +13600% |
| Contains more Vitamin EVitamin E | +3300% |
| Contains more Vitamin B1Vitamin B1 | +29.6% |
| Contains more Vitamin B3Vitamin B3 | +371.8% |
| Contains more Vitamin B5Vitamin B5 | +245.6% |
| Contains more Vitamin B6Vitamin B6 | +600% |
| Contains more FolateFolate | +60% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 0.23mg | 64% |
| Calcium | 350mg | 24mg | 33% |
| Manganese | 0.605mg | 0.043mg | 24% |
| Vitamin B6 | 0.047mg | 0.329mg | 22% |
| Polyunsaturated fat | 2.699g | 0.094g | 17% |
| Selenium | 8.9µg | 16% | |
| Vitamin C | 0.1mg | 13.7mg | 15% |
| Protein | 8.08g | 1.72g | 13% |
| Copper | 0.193mg | 0.076mg | 13% |
| Phosphorus | 97mg | 21mg | 11% |
| Fructose | 9.19g | 11% | |
| Potassium | 121mg | 448mg | 10% |
| Carbs | 1.87g | 23.25g | 7% |
| Zinc | 0.8mg | 0.13mg | 6% |
| Fats | 4.78g | 0.64g | 6% |
| Choline | 28.8mg | 5% | |
| Fiber | 0.3g | 1.5g | 5% |
| Vitamin B3 | 0.195mg | 0.92mg | 5% |
| Vitamin B5 | 0.068mg | 0.235mg | 3% |
| Saturated fat | 0.691g | 0.195g | 2% |
| Folate | 15µg | 24µg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Vitamin E | 0.01mg | 0.34mg | 2% |
| Monounsaturated fat | 1.056g | 0.155g | 2% |
| Vitamin B1 | 0.081mg | 0.105mg | 2% |
| Calories | 76kcal | 95kcal | 1% |
| Vitamin A | 5µg | 1% | |
| Starch | 1.47g | 1% | |
| Net carbs | 1.57g | 21.75g | N/A |
| Magnesium | 30mg | 29mg | 0% |
| Sugar | 0.62g | 19.08g | N/A |
| Sodium | 7mg | 2mg | 0% |
| Vitamin B2 | 0.052mg | 0.055mg | 0% |
| Tryptophan | 0.12mg | 0.034mg | 0% |
| Threonine | 0.402mg | 0.086mg | 0% |
| Isoleucine | 0.435mg | 0.069mg | 0% |
| Leucine | 0.713mg | 0.103mg | 0% |
| Lysine | 0.452mg | 0.069mg | 0% |
| Methionine | 0.108mg | 0.034mg | 0% |
| Phenylalanine | 0.428mg | 0.052mg | 0% |
| Valine | 0.446mg | 0.086mg | 0% |
| Histidine | 0.221mg | 0.034mg | 0% |
| Omega-3 - ALA | 0.079g | N/A | |
| Omega-6 - Linoleic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +369.8% |
| Contains more FatsFats | +646.9% |
| Contains more WaterWater | +15.1% |
| Contains more CarbsCarbs | +1143.3% |
| Contains more OtherOther | +29.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +581.3% |
| Contains more Poly. FatPolyunsaturated fat | +2771.3% |
| Contains less Sat. FatSaturated fat | -71.8% |