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  6. Tofu vs. Breadfruit

Tofu vs. Breadfruit — In-Depth Nutrition Comparison

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A recap on the differences between tofu and breadfruit

  • Tofu is higher in calcium, manganese, copper, selenium, iron, phosphorus, zinc, and magnesium, yet breadfruit is higher in vitamin C and fiber.
  • Tofu covers your daily calcium needs 67% more than breadfruit.
  • Tofu contains 29 times more selenium than breadfruit. While tofu contains 17.4µg of selenium, breadfruit contains only 0.6µg.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Breadfruit, raw.

Infographic

Tofu vs Breadfruit 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 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
Contains more MagnesiumMagnesium +132%
Contains more CalciumCalcium +3917.6%
Contains more IronIron +392.6%
Contains more CopperCopper +350%
Contains more ZincZinc +1208.3%
Contains more PhosphorusPhosphorus +533.3%
Contains more ManganeseManganese +1868.3%
Contains more SeleniumSelenium +2800%
Contains more PotassiumPotassium +106.8%
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
Contains more Vitamin B1Vitamin B1 +43.6%
Contains more Vitamin B2Vitamin B2 +240%
Contains more FolateFolate +107.1%
Contains more Vitamin CVitamin C +14400%
Contains more Vitamin B3Vitamin B3 +136.2%
Contains more Vitamin B5Vitamin B5 +243.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.1mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Breadfruit DV% diff.
Calcium 683mg 17mg 67%
Manganese 1.181mg 0.06mg 49%
Copper 0.378mg 0.084mg 33%
Vitamin C 0.2mg 29mg 32%
Polyunsaturated fat 4.921g 0.066g 32%
Protein 17.27g 1.07g 32%
Selenium 17.4µg 0.6µg 31%
Iron 2.66mg 0.54mg 27%
Phosphorus 190mg 30mg 23%
Fats 8.72g 0.23g 13%
Zinc 1.57mg 0.12mg 13%
Fiber 2.3g 4.9g 10%
Carbs 2.78g 27.12g 8%
Magnesium 58mg 25mg 8%
Potassium 237mg 490mg 7%
Vitamin B2 0.102mg 0.03mg 6%
Vitamin B5 0.133mg 0.457mg 6%
Saturated fat 1.261g 0.048g 6%
Monounsaturated fat 1.925g 0.034g 5%
Folate 29µg 14µg 4%
Vitamin B1 0.158mg 0.11mg 4%
Vitamin B3 0.381mg 0.9mg 3%
Choline 9.8mg 2%
Calories 144kcal 103kcal 2%
Vitamin B6 0.092mg 0.1mg 1%
Vitamin E 0.1mg 1%
Sodium 14mg 2mg 1%
Net carbs 0.48g 22.22g N/A
Sugar 11g N/A
Vitamin K 0.5µg 0%
Tryptophan 0.235mg 0%
Threonine 0.785mg 0.052mg 0%
Isoleucine 0.849mg 0.064mg 0%
Leucine 1.392mg 0.065mg 0%
Lysine 0.883mg 0.037mg 0%
Methionine 0.211mg 0.01mg 0%
Phenylalanine 0.835mg 0.026mg 0%
Valine 0.87mg 0.047mg 0%
Histidine 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Contains more ProteinProtein +1514%
Contains more FatsFats +3691.3%
Contains more OtherOther +50.5%
Contains more CarbsCarbs +875.5%
~equal in Water ~70.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 g
Contains more Mono. FatMonounsaturated fat +5561.8%
Contains more Poly. FatPolyunsaturated fat +7356.1%
Contains less Sat. FatSaturated fat -96.2%

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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/172475/nutrients
  2. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.