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  6. Tofu vs. Fruit preserves

Tofu vs. Fruit preserves — In-Depth Nutrition Comparison

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The main differences between Tofu and Fruit preserves

  • Tofu is richer in Iron, Calcium, Manganese, Selenium, Phosphorus, Copper, Zinc, Magnesium, and Vitamin B1, yet Fruit preserves are richer in Vitamin C.
  • Daily need coverage for Iron from Tofu is 61% higher.
  • Tofu contains 18 times more Calcium than Fruit preserves. Tofu contains 350mg of Calcium, while Fruit preserves contain 20mg.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Jams and preserves.

Infographic

Tofu vs Fruit preserves 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
Tofu
10
:
0
Fruit preserves
Fruit preserves
Contains more Calcium +1650%
Contains more Iron +993.9%
Contains more Magnesium +650%
Contains more Phosphorus +410.5%
Contains more Potassium +57.1%
Contains less Sodium -78.1%
Contains more Zinc +1233.3%
Contains more Copper +93%
Contains more Manganese +1412.5%
Contains more Selenium +345%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Fruit preserves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 19% 3% 9% 7% 5% 2% 34% 6% 11%
Contains more Calcium +1650%
Contains more Iron +993.9%
Contains more Magnesium +650%
Contains more Phosphorus +410.5%
Contains more Potassium +57.1%
Contains less Sodium -78.1%
Contains more Zinc +1233.3%
Contains more Copper +93%
Contains more Manganese +1412.5%
Contains more Selenium +345%

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
Tofu
7
:
3
Fruit preserves
Fruit preserves
Contains more Vitamin A +∞%
Contains more Vitamin B1 +406.3%
Contains more Vitamin B3 +441.7%
Contains more Vitamin B5 +240%
Contains more Vitamin B6 +135%
Contains more Folate +36.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +1100%
Contains more Vitamin C +8700%
Contains more Vitamin B2 +46.2%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Fruit preserves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 30% 4% 18% 1% 2% 5% 9% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +406.3%
Contains more Vitamin B3 +441.7%
Contains more Vitamin B5 +240%
Contains more Vitamin B6 +135%
Contains more Folate +36.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +1100%
Contains more Vitamin C +8700%
Contains more Vitamin B2 +46.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
:
1
Fruit preserves
Fruit preserves
Contains more Protein +2083.8%
Contains more Fats +6728.6%
Contains more Water +177.5%
Contains more Other +213%
Contains more Carbs +3582.4%
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Fruit preserves
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more Protein +2083.8%
Contains more Fats +6728.6%
Contains more Water +177.5%
Contains more Other +213%
Contains more Carbs +3582.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Fruit preserves
Fruit preserves
Contains more Monounsaturated Fat +2678.9%
Contains more Polyunsaturated fat +∞%
Contains less Saturated Fat -98.6%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Fruit preserves
21% 79%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.038 g
Polyunsaturated fat: 0 g
Contains more Monounsaturated Fat +2678.9%
Contains more Polyunsaturated fat +∞%
Contains less Saturated Fat -98.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Fruit preserves
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tofu Fruit preserves Opinion
Net carbs 1.57g 67.76g Fruit preserves
Protein 8.08g 0.37g Tofu
Fats 4.78g 0.07g Tofu
Carbs 1.87g 68.86g Fruit preserves
Calories 76kcal 278kcal Fruit preserves
Sugar 0.62g 48.5g Tofu
Fiber 0.3g 1.1g Fruit preserves
Calcium 350mg 20mg Tofu
Iron 5.36mg 0.49mg Tofu
Magnesium 30mg 4mg Tofu
Phosphorus 97mg 19mg Tofu
Potassium 121mg 77mg Tofu
Sodium 7mg 32mg Tofu
Zinc 0.8mg 0.06mg Tofu
Copper 0.193mg 0.1mg Tofu
Manganese 0.605mg 0.04mg Tofu
Selenium 8.9µg 2µg Tofu
Vitamin A 85IU 0IU Tofu
Vitamin E 0.01mg 0.12mg Fruit preserves
Vitamin C 0.1mg 8.8mg Fruit preserves
Vitamin B1 0.081mg 0.016mg Tofu
Vitamin B2 0.052mg 0.076mg Fruit preserves
Vitamin B3 0.195mg 0.036mg Tofu
Vitamin B5 0.068mg 0.02mg Tofu
Vitamin B6 0.047mg 0.02mg Tofu
Folate 15µg 11µg Tofu
Vitamin K 2.4µg 0µg Tofu
Tryptophan 0.12mg 0.008mg Tofu
Threonine 0.402mg 0.023mg Tofu
Isoleucine 0.435mg 0.017mg Tofu
Leucine 0.713mg 0.037mg Tofu
Lysine 0.452mg 0.03mg Tofu
Methionine 0.108mg 0.001mg Tofu
Phenylalanine 0.428mg 0.021mg Tofu
Valine 0.446mg 0.021mg Tofu
Histidine 0.221mg 0.014mg Tofu
Saturated Fat 0.691g 0.01g Fruit preserves
Monounsaturated Fat 1.056g 0.038g Tofu
Polyunsaturated fat 2.699g 0g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Fruit preserves
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
6%
Fruit preserves
Minerals Daily Need Coverage Score
59%
Tofu
10%
Fruit preserves

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 47.88g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food is lower in Saturated Fat?
Fruit preserves
Fruit preserves is lower in Saturated Fat (difference - 0.681g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.