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  6. Tofu vs. Peach

Tofu vs. Peach — In-Depth Nutrition Comparison

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Summary of differences between tofu and peach

  • Tofu has more iron, calcium, manganese, selenium, copper, phosphorus, and zinc; however, peach is higher in vitamin C.
  • Tofu covers your daily need for iron, 64% more than peach.
  • Tofu has 89 times more selenium than peach. While tofu has 8.9µg of selenium, peach has only 0.1µg.
  • The glycemic index of peach is higher.

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

Infographic

Tofu vs Peach 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%
Peach
Peach
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.8% 17% 9.4% 23% 4.6% 8.6% 0% 8% 0.55%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +5733.3%
Contains more IronIron +2044%
Contains more CopperCopper +183.8%
Contains more ZincZinc +370.6%
Contains more PhosphorusPhosphorus +385%
Contains more ManganeseManganese +891.8%
Contains more SeleniumSelenium +8800%
Contains more PotassiumPotassium +57%
Contains less SodiumSodium -100%

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
5
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%
Peach
Peach
5
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 22% 5.3% 15% 0% 6% 7.2% 15% 9.2% 5.8% 0% 6.5% 3% 3.3%
Contains more Vitamin B1Vitamin B1 +237.5%
Contains more Vitamin B2Vitamin B2 +67.7%
Contains more Vitamin B6Vitamin B6 +88%
Contains more FolateFolate +275%
Contains more CholineCholine +372.1%
Contains more Vitamin CVitamin C +6500%
Contains more Vitamin EVitamin E +7200%
Contains more Vitamin B3Vitamin B3 +313.3%
Contains more Vitamin B5Vitamin B5 +125%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.6µg

All nutrients comparison - raw data values

Nutrient Tofu Peach DV% diff.
Iron 5.36mg 0.25mg 64%
Calcium 350mg 6mg 34%
Manganese 0.605mg 0.061mg 24%
Polyunsaturated fat 2.699g 0.086g 17%
Selenium 8.9µg 0.1µg 16%
Protein 8.08g 0.91g 14%
Copper 0.193mg 0.068mg 14%
Phosphorus 97mg 20mg 11%
Fats 4.78g 0.25g 7%
Vitamin C 0.1mg 6.6mg 7%
Zinc 0.8mg 0.17mg 6%
Vitamin B1 0.081mg 0.024mg 5%
Vitamin E 0.01mg 0.73mg 5%
Fiber 0.3g 1.5g 5%
Magnesium 30mg 9mg 5%
Vitamin B3 0.195mg 0.806mg 4%
Choline 28.8mg 6.1mg 4%
Folate 15µg 4µg 3%
Saturated fat 0.691g 0.019g 3%
Carbs 1.87g 9.54g 3%
Monounsaturated fat 1.056g 0.067g 2%
Vitamin B6 0.047mg 0.025mg 2%
Calories 76kcal 39kcal 2%
Vitamin B5 0.068mg 0.153mg 2%
Potassium 121mg 190mg 2%
Vitamin B2 0.052mg 0.031mg 2%
Fructose 1.53g 2%
Vitamin A 16µg 2%
Net carbs 1.57g 8.04g N/A
Sugar 0.62g 8.39g N/A
Sodium 7mg 0mg 0%
Vitamin K 2.4µg 2.6µg 0%
Tryptophan 0.12mg 0.01mg 0%
Threonine 0.402mg 0.016mg 0%
Isoleucine 0.435mg 0.017mg 0%
Leucine 0.713mg 0.027mg 0%
Lysine 0.452mg 0.03mg 0%
Methionine 0.108mg 0.01mg 0%
Phenylalanine 0.428mg 0.019mg 0%
Valine 0.446mg 0.022mg 0%
Histidine 0.221mg 0.013mg 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
Peach
Peach
2
10% 89%
Protein: 0.91 g
Fats: 0.25 g
Carbs: 9.54 g
Water: 88.87 g
Other: 0.43 g
Contains more ProteinProtein +787.9%
Contains more FatsFats +1812%
Contains more OtherOther +67.4%
Contains more CarbsCarbs +410.2%
~equal in Water ~88.87g

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
Peach
Peach
1
11% 39% 50%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.086 g
Contains more Mono. FatMonounsaturated fat +1476.1%
Contains more Poly. FatPolyunsaturated fat +3038.4%
Contains less Sat. FatSaturated fat -97.3%

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. Peach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169928/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.