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Tofu vs. Marmalade — In-Depth Nutrition Comparison

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Significant differences between tofu and marmalade

  • Tofu has more iron, calcium, manganese, selenium, phosphorus, copper, zinc, magnesium, and vitamin B1; however, marmalade is richer in vitamin C.
  • Tofu covers your daily iron needs 65% more than marmalade.
  • Marmalade has 30 times less manganese than tofu. Tofu has 0.605mg of manganese, while marmalade has 0.02mg.
  • Marmalade has a higher glycemic index. The glycemic index of marmalade is 43, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Marmalade, orange.

Infographic

Tofu vs Marmalade 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.
Tofu
10
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 11% 3.3% 5.6% 30% 1.1% 1.7% 7.3% 2.6% 3.3%
Contains more MagnesiumMagnesium +1400%
Contains more CalciumCalcium +821.1%
Contains more PotassiumPotassium +227%
Contains more IronIron +3473.3%
Contains more CopperCopper +114.4%
Contains more ZincZinc +1900%
Contains more PhosphorusPhosphorus +2325%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +2925%
Contains more SeleniumSelenium +1383.3%

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
8
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%
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 16% 1% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8% 1.6%
Contains more Vitamin B1Vitamin B1 +1520%
Contains more Vitamin B2Vitamin B2 +108%
Contains more Vitamin B3Vitamin B3 +275%
Contains more Vitamin B5Vitamin B5 +353.3%
Contains more Vitamin B6Vitamin B6 +147.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
Contains more CholineCholine +860%
Contains more Vitamin CVitamin C +4700%
Contains more Vitamin EVitamin E +500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more ProteinProtein +2593.3%
Contains more FatsFats +∞%
Contains more WaterWater +154.7%
Contains more OtherOther +260%
Contains more CarbsCarbs +3445.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Marmalade DV% diff.
Iron 5.36mg 0.15mg 65%
Calcium 350mg 38mg 31%
Manganese 0.605mg 0.02mg 25%
Carbs 1.87g 66.3g 21%
Polyunsaturated fat 2.699g 0g 18%
Protein 8.08g 0.3g 16%
Selenium 8.9µg 0.6µg 15%
Phosphorus 97mg 4mg 13%
Copper 0.193mg 0.09mg 11%
Calories 76kcal 246kcal 9%
Zinc 0.8mg 0.04mg 7%
Fats 4.78g 0g 7%
Magnesium 30mg 2mg 7%
Vitamin B1 0.081mg 0.005mg 6%
Choline 28.8mg 3mg 5%
Vitamin C 0.1mg 4.8mg 5%
Monounsaturated fat 1.056g 0g 3%
Saturated fat 0.691g 0g 3%
Vitamin B6 0.047mg 0.019mg 2%
Sodium 7mg 56mg 2%
Folate 15µg 9µg 2%
Vitamin K 2.4µg 0µg 2%
Fiber 0.3g 0.7g 2%
Vitamin B2 0.052mg 0.025mg 2%
Potassium 121mg 37mg 2%
Vitamin B5 0.068mg 0.015mg 1%
Vitamin B3 0.195mg 0.052mg 1%
Net carbs 1.57g 65.6g N/A
Sugar 0.62g 60g N/A
Vitamin E 0.01mg 0.06mg 0%
Vitamin A 3µg 0%
Tryptophan 0.12mg 0.003mg 0%
Threonine 0.402mg 0.005mg 0%
Isoleucine 0.435mg 0.008mg 0%
Leucine 0.713mg 0.007mg 0%
Lysine 0.452mg 0.015mg 0%
Methionine 0.108mg 0.006mg 0%
Phenylalanine 0.428mg 0.01mg 0%
Valine 0.446mg 0.013mg 0%
Histidine 0.221mg 0.006mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Marmalade
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
3%
Marmalade
Minerals Daily Need Coverage Score
59%
Tofu
7%
Marmalade

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 59.38g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 49mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 28)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.2)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 0.691g)
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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.