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  6. Tofu vs. Pineapple juice

Tofu vs. Pineapple juice — In-Depth Nutrition Comparison

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What are the main differences between tofu and pineapple juice?

  • Tofu is richer in iron, calcium, selenium, copper, phosphorus, and zinc, while pineapple juice is higher in vitamin C.
  • Tofu's daily need coverage for iron is 63% higher.
  • Pineapple juice has 89 times less selenium than tofu. Tofu has 8.9µg of selenium, while pineapple juice has 0.1µg.
  • Tofu is lower in sugar.
  • Pineapple juice has a higher glycemic index (47) than tofu (15).

We used Tofu, raw, regular, prepared with calcium sulfate and Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid types in this comparison.

Infographic

Tofu vs Pineapple 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 8.6% 3.9% 11% 12% 23% 3% 3.4% 0.26% 66% 0.55%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +2592.3%
Contains more IronIron +1629%
Contains more CopperCopper +179.7%
Contains more ZincZinc +627.3%
Contains more PhosphorusPhosphorus +1112.5%
Contains more ManganeseManganese +20%
Contains more SeleniumSelenium +8800%
Contains less SodiumSodium -71.4%
~equal in Potassium ~130mg

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%
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 146% 0% 0.4% 0% 15% 4.8% 3.7% 3.4% 23% 0% 0.75% 14% 1.8%
Contains more Vitamin B1Vitamin B1 +39.7%
Contains more Vitamin B2Vitamin B2 +147.6%
Contains more Vitamin B5Vitamin B5 +21.4%
Contains more Vitamin KVitamin K +700%
Contains more CholineCholine +772.7%
Contains more Vitamin CVitamin C +43700%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B6Vitamin B6 +112.8%
Contains more FolateFolate +20%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.199mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Pineapple juice DV% diff.
Iron 5.36mg 0.31mg 63%
Vitamin C 0.1mg 43.8mg 49%
Calcium 350mg 13mg 34%
Polyunsaturated fat 2.699g 0.042g 18%
Selenium 8.9µg 0.1µg 16%
Protein 8.08g 0.36g 15%
Copper 0.193mg 0.069mg 14%
Phosphorus 97mg 8mg 13%
Fats 4.78g 0.12g 7%
Zinc 0.8mg 0.11mg 6%
Choline 28.8mg 3.3mg 5%
Fructose 3.81g 5%
Carbs 1.87g 12.87g 4%
Magnesium 30mg 12mg 4%
Vitamin B6 0.047mg 0.1mg 4%
Manganese 0.605mg 0.504mg 4%
Monounsaturated fat 1.056g 0.014g 3%
Saturated fat 0.691g 0.008g 3%
Vitamin K 2.4µg 0.3µg 2%
Vitamin B2 0.052mg 0.021mg 2%
Vitamin B1 0.081mg 0.058mg 2%
Folate 15µg 18µg 1%
Calories 76kcal 53kcal 1%
Net carbs 1.57g 12.67g N/A
Potassium 121mg 130mg 0%
Sugar 0.62g 9.98g N/A
Fiber 0.3g 0.2g 0%
Sodium 7mg 2mg 0%
Vitamin E 0.01mg 0.02mg 0%
Vitamin B3 0.195mg 0.199mg 0%
Vitamin B5 0.068mg 0.056mg 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
13% 86%
Protein: 0.36 g
Fats: 0.12 g
Carbs: 12.87 g
Water: 86.37 g
Other: 0.28 g
Contains more ProteinProtein +2144.4%
Contains more FatsFats +3883.3%
Contains more OtherOther +157.1%
Contains more CarbsCarbs +588.2%
~equal in Water ~86.37g

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
13% 22% 66%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +7442.9%
Contains more Poly. FatPolyunsaturated fat +6326.2%
Contains less Sat. FatSaturated fat -98.8%

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. Pineapple juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168187/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.