Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Tofu vs. Juice — In-Depth Nutrition Comparison

Compare

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

Tofu vs Juice 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
9
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%
Juice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 3.7% 4.1% 6% 0.55% 1.7% 0.26% 0.91% 0%
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.
Tofu
4
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%
Juice
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 50% 0.67% 0.4% 0% 95% 99% 94% 3.6% 115% 0% 0% 3% 0%
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%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
Juice
2
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 g
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
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
Juice
1
50% 50%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.01 g
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.
Tofu Juice
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Juice 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?

ok
ok
is better in case of low diet
Tofu Juice
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
35%
Juice
Minerals Daily Need Coverage Score
59%
Tofu
2%
Juice

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 8.74g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Juice
Juice contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Juice
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.

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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.