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  6. Tofu vs. Mango

Tofu vs. Mango — In-Depth Nutrition Comparison

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Summary of differences between Tofu and Mango

  • Tofu has more Iron, Calcium, Manganese, Selenium, Phosphorus, Copper, and Zinc, however, Mango is higher in Vitamin C, Folate, and Vitamin E .
  • Tofu covers your daily need of Iron 65% more than Mango.
  • Tofu has 32 times more Calcium than Mango. While Tofu has 350mg of Calcium, Mango has only 11mg.

These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Mangos, raw.

Infographic

Tofu vs Mango 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
:
2
Mango
Mango
Contains more Calcium +3081.8%
Contains more Iron +3250%
Contains more Magnesium +200%
Contains more Phosphorus +592.9%
Contains more Zinc +788.9%
Contains more Copper +73.9%
Contains more Manganese +860.3%
Contains more Selenium +1383.3%
Contains more Potassium +38.8%
Contains less Sodium -85.7%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Calcium +3081.8%
Contains more Iron +3250%
Contains more Magnesium +200%
Contains more Phosphorus +592.9%
Contains more Zinc +788.9%
Contains more Copper +73.9%
Contains more Manganese +860.3%
Contains more Selenium +1383.3%
Contains more Potassium +38.8%
Contains less Sodium -85.7%

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
2
:
8
Mango
Mango
Contains more Vitamin B1 +189.3%
Contains more Vitamin B2 +36.8%
Contains more Vitamin A +1172.9%
Contains more Vitamin E +8900%
Contains more Vitamin C +36300%
Contains more Vitamin B3 +243.1%
Contains more Vitamin B5 +189.7%
Contains more Vitamin B6 +153.2%
Contains more Folate +186.7%
Contains more Vitamin K +75%
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%
Mango
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Contains more Vitamin B1 +189.3%
Contains more Vitamin B2 +36.8%
Contains more Vitamin A +1172.9%
Contains more Vitamin E +8900%
Contains more Vitamin C +36300%
Contains more Vitamin B3 +243.1%
Contains more Vitamin B5 +189.7%
Contains more Vitamin B6 +153.2%
Contains more Folate +186.7%
Contains more Vitamin K +75%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
:
1
Mango
Mango
Contains more Protein +885.4%
Contains more Fats +1157.9%
Contains more Other +100%
Contains more Carbs +701.1%
Equal in Water - 83.46
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
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more Protein +885.4%
Contains more Fats +1157.9%
Contains more Other +100%
Contains more Carbs +701.1%
Equal in Water - 83.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Mango
Mango
Contains more Monounsaturated Fat +654.3%
Contains more Polyunsaturated fat +3701.4%
Contains less Saturated Fat -86.7%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains more Monounsaturated Fat +654.3%
Contains more Polyunsaturated fat +3701.4%
Contains less Saturated Fat -86.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Mango Opinion
Net carbs 1.57g 13.38g Mango
Protein 8.08g 0.82g Tofu
Fats 4.78g 0.38g Tofu
Carbs 1.87g 14.98g Mango
Calories 76kcal 60kcal Tofu
Fructose 4.68g Mango
Sugar 0.62g 13.66g Tofu
Fiber 0.3g 1.6g Mango
Calcium 350mg 11mg Tofu
Iron 5.36mg 0.16mg Tofu
Magnesium 30mg 10mg Tofu
Phosphorus 97mg 14mg Tofu
Potassium 121mg 168mg Mango
Sodium 7mg 1mg Mango
Zinc 0.8mg 0.09mg Tofu
Copper 0.193mg 0.111mg Tofu
Manganese 0.605mg 0.063mg Tofu
Selenium 8.9µg 0.6µg Tofu
Vitamin A 85IU 1082IU Mango
Vitamin A RAE 54µg Mango
Vitamin E 0.01mg 0.9mg Mango
Vitamin C 0.1mg 36.4mg Mango
Vitamin B1 0.081mg 0.028mg Tofu
Vitamin B2 0.052mg 0.038mg Tofu
Vitamin B3 0.195mg 0.669mg Mango
Vitamin B5 0.068mg 0.197mg Mango
Vitamin B6 0.047mg 0.119mg Mango
Folate 15µg 43µg Mango
Vitamin K 2.4µg 4.2µg Mango
Tryptophan 0.12mg 0.013mg Tofu
Threonine 0.402mg 0.031mg Tofu
Isoleucine 0.435mg 0.029mg Tofu
Leucine 0.713mg 0.05mg Tofu
Lysine 0.452mg 0.066mg Tofu
Methionine 0.108mg 0.008mg Tofu
Phenylalanine 0.428mg 0.027mg Tofu
Valine 0.446mg 0.042mg Tofu
Histidine 0.221mg 0.019mg Tofu
Saturated Fat 0.691g 0.092g Mango
Monounsaturated Fat 1.056g 0.14g Tofu
Polyunsaturated fat 2.699g 0.071g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Mango
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
26%
Mango
Minerals Daily Need Coverage Score
59%
Tofu
9%
Mango

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 13.04g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 36)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.3)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 0.599g)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.