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  6. Tofu vs. Passion fruit

Tofu vs. Passion fruit — In-Depth Nutrition Comparison

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How are tofu and passion fruit different?

  • Tofu is richer in iron, calcium, selenium, copper, and vitamin B1, while passion fruit is higher in fiber, vitamin C, vitamin A, vitamin B3, and potassium.
  • Tofu covers your daily need for iron, 47% more than passion fruit.

Tofu, raw, regular, prepared with calcium sulfate and Passion-fruit, (granadilla), purple, raw types were used in this article.

Infographic

Tofu vs Passion fruit 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 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Contains more CalciumCalcium +2816.7%
Contains more IronIron +235%
Contains more CopperCopper +124.4%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +42.6%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1383.3%
Contains more PotassiumPotassium +187.6%
~equal in Magnesium ~29mg

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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +242.9%
Contains more CholineCholine +278.9%
Contains more Vitamin CVitamin C +29900%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +669.2%
Contains more Vitamin B6Vitamin B6 +112.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~14µg

All nutrients comparison - raw data values

Nutrient Tofu Passion fruit DV% diff.
Iron 5.36mg 1.6mg 47%
Fiber 0.3g 10.4g 40%
Calcium 350mg 12mg 34%
Vitamin C 0.1mg 30mg 33%
Manganese 0.605mg 26%
Polyunsaturated fat 2.699g 0.411g 15%
Selenium 8.9µg 0.6µg 15%
Protein 8.08g 2.2g 12%
Copper 0.193mg 0.086mg 12%
Vitamin B3 0.195mg 1.5mg 8%
Vitamin A 64µg 7%
Potassium 121mg 348mg 7%
Carbs 1.87g 23.38g 7%
Vitamin B1 0.081mg 0mg 7%
Zinc 0.8mg 0.1mg 6%
Fats 4.78g 0.7g 6%
Vitamin B2 0.052mg 0.13mg 6%
Vitamin B6 0.047mg 0.1mg 4%
Phosphorus 97mg 68mg 4%
Choline 28.8mg 7.6mg 4%
Saturated fat 0.691g 0.059g 3%
Monounsaturated fat 1.056g 0.086g 2%
Vitamin K 2.4µg 0.7µg 1%
Calories 76kcal 97kcal 1%
Vitamin B5 0.068mg 1%
Sodium 7mg 28mg 1%
Net carbs 1.57g 12.98g N/A
Magnesium 30mg 29mg 0%
Sugar 0.62g 11.2g N/A
Vitamin E 0.01mg 0.02mg 0%
Folate 15µg 14µg 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
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
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more ProteinProtein +267.3%
Contains more FatsFats +582.9%
Contains more WaterWater +15.9%
Contains more CarbsCarbs +1150.3%
~equal in Other ~0.79g

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
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
Contains more Mono. FatMonounsaturated fat +1127.9%
Contains more Poly. FatPolyunsaturated fat +556.7%
Contains less Sat. FatSaturated fat -91.5%

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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.