Tofu vs. Prunes — In-Depth Nutrition Comparison
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How are tofu and prunes different?
- Tofu is richer in iron, calcium, selenium, and manganese, while prunes are higher in vitamin K, fiber, potassium, vitamin A, vitamin B6, and vitamin B3.
- Tofu covers your daily need for iron, 55% more than prunes.
- Tofu contains 30 times more selenium than prunes. Tofu contains 8.9µg of selenium, while prunes contain 0.3µg.
- Prunes have a higher glycemic index (29) than tofu (15).
Tofu, raw, regular, prepared with calcium sulfate and Plums, dried (prunes), uncooked types were used in this article.
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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.
| Contains more CalciumCalcium | +714% |
| Contains more IronIron | +476.3% |
| Contains more ZincZinc | +81.8% |
| Contains more PhosphorusPhosphorus | +40.6% |
| Contains more ManganeseManganese | +102.3% |
| Contains more SeleniumSelenium | +2866.7% |
| Contains more MagnesiumMagnesium | +36.7% |
| Contains more PotassiumPotassium | +505% |
| Contains more CopperCopper | +45.6% |
| Contains less SodiumSodium | -71.4% |
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.
| Contains more Vitamin B1Vitamin B1 | +58.8% |
| Contains more FolateFolate | +275% |
| Contains more CholineCholine | +185.1% |
| Contains more Vitamin CVitamin C | +500% |
| Contains more Vitamin EVitamin E | +4200% |
| Contains more Vitamin B2Vitamin B2 | +257.7% |
| Contains more Vitamin B3Vitamin B3 | +865.1% |
| Contains more Vitamin B5Vitamin B5 | +520.6% |
| Contains more Vitamin B6Vitamin B6 | +336.2% |
| Contains more Vitamin KVitamin K | +2379.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 0.93mg | 55% |
| Vitamin K | 2.4µg | 59.5µg | 48% |
| Calcium | 350mg | 43mg | 31% |
| Fiber | 0.3g | 7.1g | 27% |
| Carbs | 1.87g | 63.88g | 21% |
| Polyunsaturated fat | 2.699g | 0.062g | 18% |
| Potassium | 121mg | 732mg | 18% |
| Fructose | 12.45g | 16% | |
| Selenium | 8.9µg | 0.3µg | 16% |
| Manganese | 0.605mg | 0.299mg | 13% |
| Vitamin B6 | 0.047mg | 0.205mg | 12% |
| Protein | 8.08g | 2.18g | 12% |
| Vitamin B3 | 0.195mg | 1.882mg | 11% |
| Vitamin B2 | 0.052mg | 0.186mg | 10% |
| Copper | 0.193mg | 0.281mg | 10% |
| Calories | 76kcal | 240kcal | 8% |
| Vitamin B5 | 0.068mg | 0.422mg | 7% |
| Fats | 4.78g | 0.38g | 7% |
| Phosphorus | 97mg | 69mg | 4% |
| Vitamin A | 39µg | 4% | |
| Vitamin B1 | 0.081mg | 0.051mg | 3% |
| Monounsaturated fat | 1.056g | 0.053g | 3% |
| Choline | 28.8mg | 10.1mg | 3% |
| Folate | 15µg | 4µg | 3% |
| Saturated fat | 0.691g | 0.088g | 3% |
| Magnesium | 30mg | 41mg | 3% |
| Zinc | 0.8mg | 0.44mg | 3% |
| Vitamin E | 0.01mg | 0.43mg | 3% |
| Starch | 5.11g | 2% | |
| Vitamin C | 0.1mg | 0.6mg | 1% |
| Net carbs | 1.57g | 56.78g | N/A |
| Sugar | 0.62g | 38.13g | N/A |
| Sodium | 7mg | 2mg | 0% |
| Tryptophan | 0.12mg | 0.025mg | 0% |
| Threonine | 0.402mg | 0.049mg | 0% |
| Isoleucine | 0.435mg | 0.041mg | 0% |
| Leucine | 0.713mg | 0.066mg | 0% |
| Lysine | 0.452mg | 0.05mg | 0% |
| Methionine | 0.108mg | 0.016mg | 0% |
| Phenylalanine | 0.428mg | 0.052mg | 0% |
| Valine | 0.446mg | 0.056mg | 0% |
| Histidine | 0.221mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +270.6% |
| Contains more FatsFats | +1157.9% |
| Contains more WaterWater | +173.4% |
| Contains more CarbsCarbs | +3316% |
| Contains more OtherOther | +266.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1892.5% |
| Contains more Poly. FatPolyunsaturated fat | +4253.2% |
| Contains less Sat. FatSaturated fat | -87.3% |