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  6. Tofu vs. Rambutan

Tofu vs. Rambutan — In-Depth Nutrition Comparison

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How are Tofu and Rambutan different?

  • Tofu is richer in Iron, Calcium, Copper, Phosphorus, Manganese, Zinc, Vitamin B1, and Magnesium, while Rambutan is higher in Vitamin B3, and Vitamin C.
  • Tofu covers your daily need of Iron 63% more than Rambutan.
  • Tofu contains 16 times more Calcium than Rambutan. Tofu contains 350mg of Calcium, while Rambutan contains 22mg.

Tofu, raw, regular, prepared with calcium sulfate and Rambutan, canned, syrup pack types were used in this article.

Infographic

Tofu vs Rambutan 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
10
:
0
Rambutan
Rambutan
Contains more Calcium +1490.9%
Contains more Iron +1431.4%
Contains more Magnesium +328.6%
Contains more Phosphorus +977.8%
Contains more Potassium +188.1%
Contains less Sodium -36.4%
Contains more Zinc +900%
Contains more Copper +192.4%
Contains more Manganese +76.4%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Rambutan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 14% 5% 4% 4% 2% 3% 22% 45% 0%
Contains more Calcium +1490.9%
Contains more Iron +1431.4%
Contains more Magnesium +328.6%
Contains more Phosphorus +977.8%
Contains more Potassium +188.1%
Contains less Sodium -36.4%
Contains more Zinc +900%
Contains more Copper +192.4%
Contains more Manganese +76.4%

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.
Tofu
Tofu
9
:
2
Rambutan
Rambutan
Contains more Vitamin A +2733.3%
Contains more Vitamin B1 +523.1%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B5 +277.8%
Contains more Vitamin B6 +135%
Contains more Folate +87.5%
Contains more Vitamin C +4800%
Contains more Vitamin B3 +593.3%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Rambutan
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 17% 4% 6% 26% 2% 5% 6% 0% 0%
Contains more Vitamin A +2733.3%
Contains more Vitamin B1 +523.1%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B5 +277.8%
Contains more Vitamin B6 +135%
Contains more Folate +87.5%
Contains more Vitamin C +4800%
Contains more Vitamin B3 +593.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
:
1
Rambutan
Rambutan
Contains more Protein +1143.1%
Contains more Fats +2176.2%
Contains more Other +213%
Contains more Carbs +1016%
Equal in Water - 78.04
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Rambutan
21% 78%
Protein: 0.65 g
Fats: 0.21 g
Carbs: 20.87 g
Water: 78.04 g
Other: 0.23 g
Contains more Protein +1143.1%
Contains more Fats +2176.2%
Contains more Other +213%
Contains more Carbs +1016%
Equal in Water - 78.04

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Rambutan
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Rambutan Opinion
Net carbs 1.57g 19.97g Rambutan
Protein 8.08g 0.65g Tofu
Fats 4.78g 0.21g Tofu
Carbs 1.87g 20.87g Rambutan
Calories 76kcal 82kcal Rambutan
Sugar 0.62g Rambutan
Fiber 0.3g 0.9g Rambutan
Calcium 350mg 22mg Tofu
Iron 5.36mg 0.35mg Tofu
Magnesium 30mg 7mg Tofu
Phosphorus 97mg 9mg Tofu
Potassium 121mg 42mg Tofu
Sodium 7mg 11mg Tofu
Zinc 0.8mg 0.08mg Tofu
Copper 0.193mg 0.066mg Tofu
Manganese 0.605mg 0.343mg Tofu
Selenium 8.9µg Tofu
Vitamin A 85IU 3IU Tofu
Vitamin E 0.01mg Tofu
Vitamin C 0.1mg 4.9mg Rambutan
Vitamin B1 0.081mg 0.013mg Tofu
Vitamin B2 0.052mg 0.022mg Tofu
Vitamin B3 0.195mg 1.352mg Rambutan
Vitamin B5 0.068mg 0.018mg Tofu
Vitamin B6 0.047mg 0.02mg Tofu
Folate 15µg 8µg Tofu
Vitamin K 2.4µg Tofu
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Saturated Fat 0.691g Rambutan
Monounsaturated Fat 1.056g Tofu
Polyunsaturated fat 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Rambutan
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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%
Tofu
5%
Rambutan
Minerals Daily Need Coverage Score
59%
Tofu
10%
Rambutan

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 44)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $4)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated Fat?
Rambutan
Rambutan is lower in Saturated Fat (difference - 0.691g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rambutan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168167/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.