Tofu vs. Quince — In-Depth Nutrition Comparison
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Summary of differences between tofu and quince
- Tofu has more iron, calcium, selenium, phosphorus, copper, zinc, magnesium, and vitamin B1; however, quince is higher in vitamin C and fiber.
- Tofu covers your daily need for iron, 58% more than quince.
- Tofu has 32 times more calcium than quince. While tofu has 350mg of calcium, quince has only 11mg.
- The glycemic index of quince is higher.
These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Quinces, raw.
Infographic
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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 MagnesiumMagnesium | +275% |
| Contains more CalciumCalcium | +3081.8% |
| Contains more IronIron | +665.7% |
| Contains more CopperCopper | +48.5% |
| Contains more ZincZinc | +1900% |
| Contains more PhosphorusPhosphorus | +470.6% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +1383.3% |
| Contains more PotassiumPotassium | +62.8% |
| Contains less SodiumSodium | -42.9% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +305% |
| Contains more Vitamin B2Vitamin B2 | +73.3% |
| Contains more Vitamin B6Vitamin B6 | +17.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +400% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +14900% |
| Contains more Vitamin B5Vitamin B5 | +19.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 0.7mg | 58% |
| Calcium | 350mg | 11mg | 34% |
| Manganese | 0.605mg | 26% | |
| Polyunsaturated fat | 2.699g | 0.05g | 18% |
| Vitamin C | 0.1mg | 15mg | 17% |
| Protein | 8.08g | 0.4g | 15% |
| Selenium | 8.9µg | 0.6µg | 15% |
| Phosphorus | 97mg | 17mg | 11% |
| Zinc | 0.8mg | 0.04mg | 7% |
| Fats | 4.78g | 0.1g | 7% |
| Copper | 0.193mg | 0.13mg | 7% |
| Fiber | 0.3g | 1.9g | 6% |
| Choline | 28.8mg | 5% | |
| Vitamin B1 | 0.081mg | 0.02mg | 5% |
| Magnesium | 30mg | 8mg | 5% |
| Carbs | 1.87g | 15.3g | 4% |
| Saturated fat | 0.691g | 0.01g | 3% |
| Monounsaturated fat | 1.056g | 0.036g | 3% |
| Folate | 15µg | 3µg | 3% |
| Potassium | 121mg | 197mg | 2% |
| Vitamin B2 | 0.052mg | 0.03mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Vitamin B6 | 0.047mg | 0.04mg | 1% |
| Calories | 76kcal | 57kcal | 1% |
| Net carbs | 1.57g | 13.4g | N/A |
| Sugar | 0.62g | N/A | |
| Sodium | 7mg | 4mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Vitamin A | 2µg | 0% | |
| Vitamin B3 | 0.195mg | 0.2mg | 0% |
| Vitamin B5 | 0.068mg | 0.081mg | 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
| Contains more ProteinProtein | +1920% |
| Contains more FatsFats | +4680% |
| Contains more OtherOther | +80% |
| Contains more CarbsCarbs | +718.2% |
~equal in
Water
~83.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2833.3% |
| Contains more Poly. FatPolyunsaturated fat | +5298% |
| Contains less Sat. FatSaturated fat | -98.6% |