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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
6%
Minerals Daily Need Coverage Score
59%
11%
Comparison summary
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 20)
Which food is cheaper?
Tofu is cheaper (difference - $0.7)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu is relatively richer in vitamins
Which food is lower in Sugar?
Quince is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Quince contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Quince is lower in Saturated fat (difference - 0.681g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)