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  6. Tofu vs. Strawberry

Tofu vs. Strawberry — In-Depth Nutrition Comparison

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Summary of differences between tofu and strawberries

  • Tofu has more iron, calcium, copper, selenium, phosphorus, manganese, and zinc; however, strawberries are higher in vitamin C and fiber.
  • Strawberries cover your daily need for vitamin C, 65% more than tofu.
  • Tofu has 22 times more selenium than strawberries. While tofu has 8.9µg of selenium, strawberries have only 0.4µg.
  • The glycemic index of strawberries is higher.

These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Strawberries, raw.

Infographic

Tofu vs Strawberry 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 9.3% 4.8% 14% 15% 16% 3.8% 10% 0.13% 50% 2.2%
Contains more MagnesiumMagnesium +130.8%
Contains more CalciumCalcium +2087.5%
Contains more IronIron +1207.3%
Contains more CopperCopper +302.1%
Contains more ZincZinc +471.4%
Contains more PhosphorusPhosphorus +304.2%
Contains more ManganeseManganese +56.7%
Contains more SeleniumSelenium +2125%
Contains more PotassiumPotassium +26.4%
Contains less SodiumSodium -85.7%

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
3
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 196% 0.33% 5.8% 0% 6% 5.1% 7.2% 7.5% 11% 0% 5.5% 18% 3.1%
Contains more Vitamin B1Vitamin B1 +237.5%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more CholineCholine +405.3%
Contains more Vitamin CVitamin C +58700%
Contains more Vitamin EVitamin E +2800%
Contains more Vitamin B3Vitamin B3 +97.9%
Contains more Vitamin B5Vitamin B5 +83.8%
Contains more FolateFolate +60%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.047mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.2µg

All nutrients comparison - raw data values

Nutrient Tofu Strawberry DV% diff.
Vitamin C 0.1mg 58.8mg 65%
Iron 5.36mg 0.41mg 62%
Calcium 350mg 16mg 33%
Polyunsaturated fat 2.699g 0.155g 17%
Copper 0.193mg 0.048mg 16%
Selenium 8.9µg 0.4µg 15%
Protein 8.08g 0.67g 15%
Phosphorus 97mg 24mg 10%
Manganese 0.605mg 0.386mg 10%
Fats 4.78g 0.3g 7%
Fiber 0.3g 2g 7%
Zinc 0.8mg 0.14mg 6%
Vitamin B1 0.081mg 0.024mg 5%
Choline 28.8mg 5.7mg 4%
Magnesium 30mg 13mg 4%
Monounsaturated fat 1.056g 0.043g 3%
Saturated fat 0.691g 0.015g 3%
Fructose 2.44g 3%
Vitamin E 0.01mg 0.29mg 2%
Vitamin B2 0.052mg 0.022mg 2%
Folate 15µg 24µg 2%
Carbs 1.87g 7.68g 2%
Calories 76kcal 32kcal 2%
Vitamin B5 0.068mg 0.125mg 1%
Vitamin B3 0.195mg 0.386mg 1%
Potassium 121mg 153mg 1%
Net carbs 1.57g 5.68g N/A
Sugar 0.62g 4.89g N/A
Starch 0.04g 0%
Sodium 7mg 1mg 0%
Vitamin A 1µg 0%
Vitamin B6 0.047mg 0.047mg 0%
Vitamin K 2.4µg 2.2µg 0%
Tryptophan 0.12mg 0.008mg 0%
Threonine 0.402mg 0.02mg 0%
Isoleucine 0.435mg 0.016mg 0%
Leucine 0.713mg 0.034mg 0%
Lysine 0.452mg 0.026mg 0%
Methionine 0.108mg 0.002mg 0%
Phenylalanine 0.428mg 0.019mg 0%
Valine 0.446mg 0.019mg 0%
Histidine 0.221mg 0.012mg 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
8% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 g
Other: 0.4 g
Contains more ProteinProtein +1106%
Contains more FatsFats +1493.3%
Contains more OtherOther +80%
Contains more CarbsCarbs +310.7%
~equal in Water ~90.95g

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
7% 20% 73%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.043 g
Polyunsaturated fat: Poly. Fat 0.155 g
Contains more Mono. FatMonounsaturated fat +2355.8%
Contains more Poly. FatPolyunsaturated fat +1641.3%
Contains less Sat. FatSaturated fat -97.8%

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. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/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.