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  6. Tofu vs. Orange juice

Tofu vs. Orange juice — In-Depth Nutrition Comparison

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Summary of differences between tofu and orange juice

  • Tofu has more iron, calcium, manganese, copper, selenium, phosphorus, and zinc; however, orange juice is higher in vitamin C.
  • Tofu covers your daily need for iron, 65% more than orange juice.
  • Tofu has 89 times more selenium than orange juice. While tofu has 8.9µg of selenium, orange juice has only 0.1µg.
  • The glycemic index of orange juice is higher.

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

Infographic

Tofu vs Orange juice 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +172.7%
Contains more CalciumCalcium +3081.8%
Contains more IronIron +2580%
Contains more CopperCopper +338.6%
Contains more ZincZinc +1500%
Contains more PhosphorusPhosphorus +470.6%
Contains more ManganeseManganese +4221.4%
Contains more SeleniumSelenium +8800%
Contains more PotassiumPotassium +65.3%
Contains less SodiumSodium -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
4
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more Vitamin B6Vitamin B6 +17.5%
Contains more Vitamin KVitamin K +2300%
Contains more CholineCholine +364.5%
Contains more Vitamin CVitamin C +49900%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B3Vitamin B3 +105.1%
Contains more Vitamin B5Vitamin B5 +179.4%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Orange juice DV% diff.
Iron 5.36mg 0.2mg 65%
Vitamin C 0.1mg 50mg 55%
Calcium 350mg 11mg 34%
Manganese 0.605mg 0.014mg 26%
Polyunsaturated fat 2.699g 0.04g 18%
Copper 0.193mg 0.044mg 17%
Selenium 8.9µg 0.1µg 16%
Protein 8.08g 0.7g 15%
Phosphorus 97mg 17mg 11%
Fats 4.78g 0.2g 7%
Zinc 0.8mg 0.05mg 7%
Magnesium 30mg 11mg 5%
Choline 28.8mg 6.2mg 4%
Folate 15µg 30µg 4%
Carbs 1.87g 10.4g 3%
Monounsaturated fat 1.056g 0.036g 3%
Saturated fat 0.691g 0.024g 3%
Vitamin B2 0.052mg 0.03mg 2%
Calories 76kcal 45kcal 2%
Vitamin K 2.4µg 0.1µg 2%
Vitamin B5 0.068mg 0.19mg 2%
Potassium 121mg 200mg 2%
Vitamin B6 0.047mg 0.04mg 1%
Vitamin B1 0.081mg 0.09mg 1%
Vitamin B3 0.195mg 0.4mg 1%
Vitamin A 10µg 1%
Net carbs 1.57g 10.2g N/A
Sugar 0.62g 8.4g N/A
Fiber 0.3g 0.2g 0%
Sodium 7mg 1mg 0%
Vitamin E 0.01mg 0.04mg 0%
Tryptophan 0.12mg 0.002mg 0%
Threonine 0.402mg 0.008mg 0%
Isoleucine 0.435mg 0.008mg 0%
Leucine 0.713mg 0.013mg 0%
Lysine 0.452mg 0.009mg 0%
Methionine 0.108mg 0.003mg 0%
Phenylalanine 0.428mg 0.009mg 0%
Valine 0.446mg 0.011mg 0%
Histidine 0.221mg 0.003mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +1054.3%
Contains more FatsFats +2290%
Contains more OtherOther +80%
Contains more CarbsCarbs +456.1%
~equal in Water ~88.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +2833.3%
Contains more Poly. FatPolyunsaturated fat +6647.5%
Contains less Sat. FatSaturated fat -96.5%

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.