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  6. Tofu vs. Pineapple

Tofu vs. Pineapple — In-Depth Nutrition Comparison

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Summary of differences between tofu and pineapple

  • Tofu has more iron, calcium, selenium, phosphorus, copper, and zinc; however, pineapple is higher in vitamin C, manganese, and vitamin B6.
  • Tofu covers your daily need for iron, 63% more than pineapple.
  • Tofu has 89 times more selenium than pineapple. While tofu has 8.9µg of selenium, pineapple has only 0.1µg.
  • The glycemic index of pineapple is higher.

These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Pineapple, raw, all varieties.

Infographic

Tofu vs Pineapple 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
7
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 8.6% 3.9% 9.6% 11% 37% 3.3% 3.4% 0.13% 121% 0.55%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +2592.3%
Contains more IronIron +1748.3%
Contains more CopperCopper +75.5%
Contains more ZincZinc +566.7%
Contains more PhosphorusPhosphorus +1112.5%
Contains more SeleniumSelenium +8800%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +53.2%
~equal in Potassium ~109mg

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
3
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 159% 1% 0.4% 0% 20% 7.4% 9.4% 13% 26% 0% 1.8% 14% 3%
Contains more Vitamin B2Vitamin B2 +62.5%
Contains more Vitamin KVitamin K +242.9%
Contains more CholineCholine +423.6%
Contains more Vitamin CVitamin C +47700%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B3Vitamin B3 +156.4%
Contains more Vitamin B5Vitamin B5 +213.2%
Contains more Vitamin B6Vitamin B6 +138.3%
Contains more FolateFolate +20%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.079mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Pineapple DV% diff.
Iron 5.36mg 0.29mg 63%
Vitamin C 0.1mg 47.8mg 53%
Calcium 350mg 13mg 34%
Polyunsaturated fat 2.699g 0.04g 18%
Selenium 8.9µg 0.1µg 16%
Protein 8.08g 0.54g 15%
Manganese 0.605mg 0.927mg 14%
Phosphorus 97mg 8mg 13%
Copper 0.193mg 0.11mg 9%
Fats 4.78g 0.12g 7%
Zinc 0.8mg 0.12mg 6%
Vitamin B6 0.047mg 0.112mg 5%
Carbs 1.87g 13.12g 4%
Magnesium 30mg 12mg 4%
Fiber 0.3g 1.4g 4%
Choline 28.8mg 5.5mg 4%
Fructose 2.12g 3%
Saturated fat 0.691g 0.009g 3%
Monounsaturated fat 1.056g 0.013g 3%
Vitamin B5 0.068mg 0.213mg 3%
Vitamin B2 0.052mg 0.032mg 2%
Vitamin B3 0.195mg 0.5mg 2%
Vitamin K 2.4µg 0.7µg 1%
Folate 15µg 18µg 1%
Calories 76kcal 50kcal 1%
Net carbs 1.57g 11.72g N/A
Potassium 121mg 109mg 0%
Sugar 0.62g 9.85g N/A
Sodium 7mg 1mg 0%
Vitamin E 0.01mg 0.02mg 0%
Vitamin A 3µg 0%
Vitamin B1 0.081mg 0.079mg 0%
Tryptophan 0.12mg 0.005mg 0%
Threonine 0.402mg 0.019mg 0%
Isoleucine 0.435mg 0.019mg 0%
Leucine 0.713mg 0.024mg 0%
Lysine 0.452mg 0.026mg 0%
Methionine 0.108mg 0.012mg 0%
Phenylalanine 0.428mg 0.021mg 0%
Valine 0.446mg 0.024mg 0%
Histidine 0.221mg 0.01mg 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
13% 86%
Protein: 0.54 g
Fats: 0.12 g
Carbs: 13.12 g
Water: 86 g
Other: 0.22 g
Contains more ProteinProtein +1396.3%
Contains more FatsFats +3883.3%
Contains more OtherOther +227.3%
Contains more CarbsCarbs +601.6%
~equal in Water ~86g

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
15% 21% 65%
Saturated fat: Sat. Fat 0.009 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +8023.1%
Contains more Poly. FatPolyunsaturated fat +6647.5%
Contains less Sat. FatSaturated fat -98.7%

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. Pineapple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169124/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.