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  6. Tofu vs. Pear

Tofu vs. Pear — In-Depth Nutrition Comparison

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How are tofu and pear different?

  • Tofu is higher in iron, calcium, manganese, selenium, copper, phosphorus, zinc, vitamin B1, and magnesium; however, pear is richer in fiber.
  • Daily need coverage for iron for tofu is 65% higher.
  • Tofu contains 89 times more selenium than pear. While tofu contains 8.9µg of selenium, pear contains only 0.1µg.
  • Tofu has a lower glycemic index (15) than pear (38).

Tofu, raw, regular, prepared with calcium sulfate and Pears, raw are the varieties used in this article.

Infographic

Tofu vs Pear 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%
Pear
Pear
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 2.7% 10% 6.8% 27% 2.7% 5.1% 0.13% 6.3% 0.55%
Contains more MagnesiumMagnesium +328.6%
Contains more CalciumCalcium +3788.9%
Contains more IronIron +2877.8%
Contains more CopperCopper +135.4%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +708.3%
Contains more ManganeseManganese +1160.4%
Contains more SeleniumSelenium +8800%
Contains less SodiumSodium -85.7%
~equal in Potassium ~116mg

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
7
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%
Pear
Pear
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 14% 0.33% 2.4% 0% 3% 6% 3% 2.9% 6.7% 0% 11% 5.3% 2.8%
Contains more Vitamin B1Vitamin B1 +575%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +21.1%
Contains more Vitamin B5Vitamin B5 +38.8%
Contains more Vitamin B6Vitamin B6 +62.1%
Contains more FolateFolate +114.3%
Contains more CholineCholine +464.7%
Contains more Vitamin CVitamin C +4200%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin KVitamin K +83.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Pear DV% diff.
Iron 5.36mg 0.18mg 65%
Calcium 350mg 9mg 34%
Manganese 0.605mg 0.048mg 24%
Polyunsaturated fat 2.699g 0.094g 17%
Selenium 8.9µg 0.1µg 16%
Protein 8.08g 0.36g 15%
Copper 0.193mg 0.082mg 12%
Phosphorus 97mg 12mg 12%
Fiber 0.3g 3.1g 11%
Fructose 6.42g 8%
Fats 4.78g 0.14g 7%
Zinc 0.8mg 0.1mg 6%
Vitamin B1 0.081mg 0.012mg 6%
Vitamin C 0.1mg 4.3mg 5%
Magnesium 30mg 7mg 5%
Choline 28.8mg 5.1mg 4%
Carbs 1.87g 15.23g 4%
Saturated fat 0.691g 0.022g 3%
Monounsaturated fat 1.056g 0.084g 2%
Folate 15µg 7µg 2%
Vitamin B2 0.052mg 0.026mg 2%
Vitamin K 2.4µg 4.4µg 2%
Vitamin B6 0.047mg 0.029mg 1%
Calories 76kcal 57kcal 1%
Vitamin E 0.01mg 0.12mg 1%
Net carbs 1.57g 12.13g N/A
Potassium 121mg 116mg 0%
Sugar 0.62g 9.75g N/A
Sodium 7mg 1mg 0%
Vitamin A 1µg 0%
Vitamin B3 0.195mg 0.161mg 0%
Vitamin B5 0.068mg 0.049mg 0%
Tryptophan 0.12mg 0.002mg 0%
Threonine 0.402mg 0.011mg 0%
Isoleucine 0.435mg 0.011mg 0%
Leucine 0.713mg 0.019mg 0%
Lysine 0.452mg 0.017mg 0%
Methionine 0.108mg 0.002mg 0%
Phenylalanine 0.428mg 0.011mg 0%
Valine 0.446mg 0.017mg 0%
Histidine 0.221mg 0.002mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
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
Pear
Pear
1
15% 84%
Protein: 0.36 g
Fats: 0.14 g
Carbs: 15.23 g
Water: 83.96 g
Other: 0.31 g
Contains more ProteinProtein +2144.4%
Contains more FatsFats +3314.3%
Contains more OtherOther +132.3%
Contains more CarbsCarbs +714.4%
~equal in Water ~83.96g

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
Pear
Pear
1
11% 42% 47%
Saturated fat: Sat. Fat 0.022 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.094 g
Contains more Mono. FatMonounsaturated fat +1157.1%
Contains more Poly. FatPolyunsaturated fat +2771.3%
Contains less Sat. FatSaturated fat -96.8%

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. Pear - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169118/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.