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Tofu vs. Longan — In-Depth Nutrition Comparison

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How are tofu and longan different?

  • Tofu is higher in iron, calcium, manganese, phosphorus, and zinc; however, longan is richer in vitamin C and vitamin B2.
  • Daily need coverage for vitamin C for longan is 93% higher.
  • Tofu contains 350 times more calcium than longan. While tofu contains 350mg of calcium, longan contains only 1mg.
  • Tofu has a lower glycemic index (15) than longan (45).

Tofu, raw, regular, prepared with calcium sulfate and Longans, raw are the varieties used in this article.

Infographic

Tofu vs Longan 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
8
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%
Longan
Longan
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 0.3% 23% 4.9% 56% 1.4% 9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +34900%
Contains more IronIron +4023.1%
Contains more CopperCopper +14.2%
Contains more ZincZinc +1500%
Contains more PhosphorusPhosphorus +361.9%
Contains more ManganeseManganese +1063.5%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +119.8%
Contains less SodiumSodium -100%

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
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%
Longan
Longan
3
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 280% 0% 0% 0% 7.8% 32% 5.6% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +161.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +83900%
Contains more Vitamin B2Vitamin B2 +169.2%
Contains more Vitamin B3Vitamin B3 +53.8%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Longan DV% diff.
Vitamin C 0.1mg 84mg 93%
Iron 5.36mg 0.13mg 65%
Calcium 350mg 1mg 35%
Manganese 0.605mg 0.052mg 24%
Polyunsaturated fat 2.699g 18%
Selenium 8.9µg 16%
Protein 8.08g 1.31g 14%
Phosphorus 97mg 21mg 11%
Fats 4.78g 0.1g 7%
Vitamin B2 0.052mg 0.14mg 7%
Zinc 0.8mg 0.05mg 7%
Magnesium 30mg 10mg 5%
Choline 28.8mg 5%
Carbs 1.87g 15.14g 4%
Potassium 121mg 266mg 4%
Folate 15µg 4%
Vitamin B6 0.047mg 4%
Vitamin B1 0.081mg 0.031mg 4%
Fiber 0.3g 1.1g 3%
Saturated fat 0.691g 3%
Copper 0.193mg 0.169mg 3%
Monounsaturated fat 1.056g 3%
Vitamin K 2.4µg 2%
Calories 76kcal 60kcal 1%
Vitamin B5 0.068mg 1%
Vitamin B3 0.195mg 0.3mg 1%
Net carbs 1.57g 14.04g N/A
Sugar 0.62g N/A
Sodium 7mg 0mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0.034mg 0%
Isoleucine 0.435mg 0.026mg 0%
Leucine 0.713mg 0.054mg 0%
Lysine 0.452mg 0.046mg 0%
Methionine 0.108mg 0.013mg 0%
Phenylalanine 0.428mg 0.03mg 0%
Valine 0.446mg 0.058mg 0%
Histidine 0.221mg 0.012mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Longan
Longan
1
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more ProteinProtein +516.8%
Contains more FatsFats +4680%
Contains more CarbsCarbs +709.6%
~equal in Water ~82.75g
~equal in Other ~0.7g

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. Longan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169089/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.