Tofu vs. Kiwi — In-Depth Nutrition Comparison
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A recap on differences between tofu and kiwi
- Tofu is higher in iron, calcium, manganese, selenium, phosphorus, and copper, yet kiwi is higher in vitamin C, vitamin K, fiber, and vitamin E.
- Kiwi covers your daily vitamin C needs 103% more than tofu.
- Tofu contains 45 times more selenium than kiwi. While tofu contains 8.9µg of selenium, kiwi contains only 0.2µg.
- The glycemic index of tofu is lower.
Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Kiwifruit, green, raw.
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 | +76.5% |
| Contains more CalciumCalcium | +929.4% |
| Contains more IronIron | +1629% |
| Contains more CopperCopper | +48.5% |
| Contains more ZincZinc | +471.4% |
| Contains more PhosphorusPhosphorus | +185.3% |
| Contains more ManganeseManganese | +517.3% |
| Contains more SeleniumSelenium | +4350% |
| Contains more PotassiumPotassium | +157.9% |
| Contains less SodiumSodium | -57.1% |
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 B1Vitamin B1 | +200% |
| Contains more Vitamin B2Vitamin B2 | +108% |
| Contains more CholineCholine | +269.2% |
| Contains more Vitamin CVitamin C | +92600% |
| Contains more Vitamin EVitamin E | +14500% |
| Contains more Vitamin B3Vitamin B3 | +74.9% |
| Contains more Vitamin B5Vitamin B5 | +169.1% |
| Contains more Vitamin B6Vitamin B6 | +34% |
| Contains more Vitamin KVitamin K | +1579.2% |
| Contains more FolateFolate | +66.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0.1mg | 92.7mg | 103% |
| Iron | 5.36mg | 0.31mg | 63% |
| Vitamin K | 2.4µg | 40.3µg | 32% |
| Calcium | 350mg | 34mg | 32% |
| Manganese | 0.605mg | 0.098mg | 22% |
| Polyunsaturated fat | 2.699g | 0.287g | 16% |
| Selenium | 8.9µg | 0.2µg | 16% |
| Protein | 8.08g | 1.14g | 14% |
| Fiber | 0.3g | 3g | 11% |
| Vitamin E | 0.01mg | 1.46mg | 10% |
| Phosphorus | 97mg | 34mg | 9% |
| Fats | 4.78g | 0.52g | 7% |
| Copper | 0.193mg | 0.13mg | 7% |
| Potassium | 121mg | 312mg | 6% |
| Zinc | 0.8mg | 0.14mg | 6% |
| Fructose | 4.35g | 5% | |
| Vitamin B1 | 0.081mg | 0.027mg | 5% |
| Carbs | 1.87g | 14.66g | 4% |
| Choline | 28.8mg | 7.8mg | 4% |
| Monounsaturated fat | 1.056g | 0.047g | 3% |
| Saturated fat | 0.691g | 0.029g | 3% |
| Magnesium | 30mg | 17mg | 3% |
| Folate | 15µg | 25µg | 3% |
| Vitamin B2 | 0.052mg | 0.025mg | 2% |
| Vitamin B5 | 0.068mg | 0.183mg | 2% |
| Calories | 76kcal | 61kcal | 1% |
| Vitamin B6 | 0.047mg | 0.063mg | 1% |
| Vitamin B3 | 0.195mg | 0.341mg | 1% |
| Net carbs | 1.57g | 11.66g | N/A |
| Sugar | 0.62g | 8.99g | N/A |
| Sodium | 7mg | 3mg | 0% |
| Vitamin A | 4µg | 0% | |
| Tryptophan | 0.12mg | 0.015mg | 0% |
| Threonine | 0.402mg | 0.047mg | 0% |
| Isoleucine | 0.435mg | 0.051mg | 0% |
| Leucine | 0.713mg | 0.066mg | 0% |
| Lysine | 0.452mg | 0.061mg | 0% |
| Methionine | 0.108mg | 0.024mg | 0% |
| Phenylalanine | 0.428mg | 0.044mg | 0% |
| Valine | 0.446mg | 0.057mg | 0% |
| Histidine | 0.221mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +608.8% |
| Contains more FatsFats | +819.2% |
| Contains more OtherOther | +18% |
| Contains more CarbsCarbs | +684% |
~equal in
Water
~83.07g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2146.8% |
| Contains more Poly. FatPolyunsaturated fat | +840.4% |
| Contains less Sat. FatSaturated fat | -95.8% |