Tofu vs. Juice — In-Depth Nutrition Comparison
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What are the differences between tofu and juice?
- Tofu is higher in iron, calcium, manganese, copper, and selenium, yet juice is higher in vitamin B6, vitamin B3, vitamin B2, vitamin B1, and vitamin C.
- Tofu's daily need coverage for iron is 66% more.
- The glycemic index of tofu is lower.
We used Tofu, raw, regular, prepared with calcium sulfate and Beverages, Orange juice drink types 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 | +900% |
| Contains more CalciumCalcium | +17400% |
| Contains more PotassiumPotassium | +188.1% |
| Contains more IronIron | +4772.7% |
| Contains more CopperCopper | +972.2% |
| Contains more ZincZinc | +3900% |
| Contains more PhosphorusPhosphorus | +2325% |
| Contains more ManganeseManganese | +8542.9% |
| Contains more SeleniumSelenium | +∞% |
| 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 B5Vitamin B5 | +13.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +275% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +14900% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B1Vitamin B1 | +369.1% |
| Contains more Vitamin B2Vitamin B2 | +726.9% |
| Contains more Vitamin B3Vitamin B3 | +2464.1% |
| Contains more Vitamin B6Vitamin B6 | +963.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +3940% |
| Contains more FatsFats | +∞% |
| Contains more OtherOther | +278.9% |
| Contains more CarbsCarbs | +617.1% |
~equal in
Water
~86.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +10460% |
| Contains more Poly. FatPolyunsaturated fat | +26890% |
| Contains less Sat. FatSaturated fat | -100% |
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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| 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 | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 5.36mg | 0.11mg | 66% |
| Calcium | 350mg | 2mg | 35% |
| Vitamin B6 | 0.047mg | 0.5mg | 35% |
| Vitamin B3 | 0.195mg | 5mg | 30% |
| Vitamin B2 | 0.052mg | 0.43mg | 29% |
| Manganese | 0.605mg | 0.007mg | 26% |
| Vitamin B1 | 0.081mg | 0.38mg | 25% |
| Copper | 0.193mg | 0.018mg | 19% |
| Polyunsaturated fat | 2.699g | 0.01g | 18% |
| Vitamin C | 0.1mg | 15mg | 17% |
| Selenium | 8.9µg | 0µg | 16% |
| Protein | 8.08g | 0.2g | 16% |
| Phosphorus | 97mg | 4mg | 13% |
| Zinc | 0.8mg | 0.02mg | 7% |
| Fats | 4.78g | 0g | 7% |
| Magnesium | 30mg | 3mg | 6% |
| Choline | 28.8mg | 5% | |
| Carbs | 1.87g | 13.41g | 4% |
| Monounsaturated fat | 1.056g | 0.01g | 3% |
| Folate | 15µg | 4µg | 3% |
| Saturated fat | 0.691g | 0g | 3% |
| Potassium | 121mg | 42mg | 2% |
| Vitamin K | 2.4µg | 0µg | 2% |
| Calories | 76kcal | 54kcal | 1% |
| Net carbs | 1.57g | 13.21g | N/A |
| Sugar | 0.62g | 9.36g | N/A |
| Fiber | 0.3g | 0.2g | 0% |
| Sodium | 7mg | 2mg | 0% |
| Vitamin E | 0.01mg | 0.02mg | 0% |
| Vitamin A | 2µg | 0% | |
| Vitamin B5 | 0.068mg | 0.06mg | 0% |
| Tryptophan | 0.12mg | 0% | |
| Threonine | 0.402mg | 0% | |
| Isoleucine | 0.435mg | 0% | |
| Leucine | 0.713mg | 0% | |
| Lysine | 0.452mg | 0% | |
| Methionine | 0.108mg | 0% | |
| Phenylalanine | 0.428mg | 0% | |
| Valine | 0.446mg | 0% | |
| Histidine | 0.221mg | 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%
35%
Minerals Daily Need Coverage Score
59%
2%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 8.74g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food contains less Sodium?
Juice contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Juice is lower in Saturated fat (difference - 0.691g)
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 ($)
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.