Tofu vs. Mulberry — In-Depth Nutrition Comparison
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What are the differences between tofu and mulberries?
- Tofu is higher in iron, calcium, selenium, copper, phosphorus, and zinc, yet mulberries are higher in vitamin C, vitamin E, and fiber.
- Tofu's daily need coverage for iron is 44% more.
- Tofu has 15 times more selenium than mulberries. While tofu has 8.9µg of selenium, mulberries have only 0.6µg.
We used Tofu, raw, regular, prepared with calcium sulfate and Mulberries, raw types in this article.
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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 | +66.7% |
| Contains more CalciumCalcium | +797.4% |
| Contains more IronIron | +189.7% |
| Contains more CopperCopper | +221.7% |
| Contains more ZincZinc | +566.7% |
| Contains more PhosphorusPhosphorus | +155.3% |
| Contains less SodiumSodium | -30% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +1383.3% |
| Contains more PotassiumPotassium | +60.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +179.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +150% |
| Contains more CholineCholine | +134.1% |
| Contains more Vitamin CVitamin C | +36300% |
| Contains more Vitamin EVitamin E | +8600% |
| Contains more Vitamin B2Vitamin B2 | +94.2% |
| Contains more Vitamin B3Vitamin B3 | +217.9% |
| Contains more Vitamin KVitamin K | +225% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 1.85mg | 44% |
| Vitamin C | 0.1mg | 36.4mg | 40% |
| Calcium | 350mg | 39mg | 31% |
| Manganese | 0.605mg | 26% | |
| Polyunsaturated fat | 2.699g | 0.207g | 17% |
| Selenium | 8.9µg | 0.6µg | 15% |
| Copper | 0.193mg | 0.06mg | 15% |
| Protein | 8.08g | 1.44g | 13% |
| Phosphorus | 97mg | 38mg | 8% |
| Fats | 4.78g | 0.39g | 7% |
| Fiber | 0.3g | 1.7g | 6% |
| Vitamin E | 0.01mg | 0.87mg | 6% |
| Zinc | 0.8mg | 0.12mg | 6% |
| Vitamin K | 2.4µg | 7.8µg | 5% |
| Vitamin B2 | 0.052mg | 0.101mg | 4% |
| Vitamin B1 | 0.081mg | 0.029mg | 4% |
| Choline | 28.8mg | 12.3mg | 3% |
| Saturated fat | 0.691g | 0.027g | 3% |
| Monounsaturated fat | 1.056g | 0.041g | 3% |
| Magnesium | 30mg | 18mg | 3% |
| Carbs | 1.87g | 9.8g | 3% |
| Vitamin B3 | 0.195mg | 0.62mg | 3% |
| Folate | 15µg | 6µg | 2% |
| Calories | 76kcal | 43kcal | 2% |
| Potassium | 121mg | 194mg | 2% |
| Vitamin B5 | 0.068mg | 1% | |
| Net carbs | 1.57g | 8.1g | N/A |
| Sugar | 0.62g | 8.1g | N/A |
| Sodium | 7mg | 10mg | 0% |
| Vitamin A | 1µg | 0% | |
| Vitamin B6 | 0.047mg | 0.05mg | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +461.1% |
| Contains more FatsFats | +1125.6% |
| Contains more CarbsCarbs | +424.1% |
~equal in
Water
~87.68g
~equal in
Other
~0.69g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2475.6% |
| Contains more Poly. FatPolyunsaturated fat | +1203.9% |
| Contains less Sat. FatSaturated fat | -96.1% |