Tofu vs. Clementine — In-Depth Nutrition Comparison
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How are tofu and clementine different?
- Tofu is higher in calcium, manganese, copper, iron, selenium, phosphorus, zinc, magnesium, and vitamin B1; however, clementine is richer in vitamin C.
- Daily need coverage for calcium for tofu is 65% higher.
- Tofu contains 174 times more selenium than clementine. While tofu contains 17.4µg of selenium, clementine contains only 0.1µg.
- Tofu has a lower glycemic index (15) than clementine (47).
Tofu, raw, firm, prepared with calcium sulfate and Clementines, raw are the varieties used in this article.
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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 | +480% |
| Contains more CalciumCalcium | +2176.7% |
| Contains more PotassiumPotassium | +33.9% |
| Contains more IronIron | +1800% |
| Contains more CopperCopper | +779.1% |
| Contains more ZincZinc | +2516.7% |
| Contains more PhosphorusPhosphorus | +804.8% |
| Contains more ManganeseManganese | +5034.8% |
| Contains more SeleniumSelenium | +17300% |
| Contains less SodiumSodium | -92.9% |
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 B1Vitamin B1 | +83.7% |
| Contains more Vitamin B2Vitamin B2 | +240% |
| Contains more Vitamin B6Vitamin B6 | +22.7% |
| Contains more FolateFolate | +20.8% |
| Contains more Vitamin CVitamin C | +24300% |
| Contains more Vitamin B3Vitamin B3 | +66.9% |
| Contains more Vitamin B5Vitamin B5 | +13.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 30mg | 65% |
| Vitamin C | 0.2mg | 48.8mg | 54% |
| Manganese | 1.181mg | 0.023mg | 50% |
| Copper | 0.378mg | 0.043mg | 37% |
| Polyunsaturated fat | 4.921g | 33% | |
| Protein | 17.27g | 0.85g | 33% |
| Iron | 2.66mg | 0.14mg | 32% |
| Selenium | 17.4µg | 0.1µg | 31% |
| Phosphorus | 190mg | 21mg | 24% |
| Zinc | 1.57mg | 0.06mg | 14% |
| Fats | 8.72g | 0.15g | 13% |
| Magnesium | 58mg | 10mg | 11% |
| Vitamin B1 | 0.158mg | 0.086mg | 6% |
| Saturated fat | 1.261g | 6% | |
| Vitamin B2 | 0.102mg | 0.03mg | 6% |
| Monounsaturated fat | 1.925g | 5% | |
| Calories | 144kcal | 47kcal | 5% |
| Choline | 14mg | 3% | |
| Carbs | 2.78g | 12.02g | 3% |
| Fructose | 1.64g | 2% | |
| Fiber | 2.3g | 1.7g | 2% |
| Vitamin B3 | 0.381mg | 0.636mg | 2% |
| Potassium | 237mg | 177mg | 2% |
| Sodium | 14mg | 1mg | 1% |
| Vitamin E | 0.2mg | 1% | |
| Folate | 29µg | 24µg | 1% |
| Vitamin B6 | 0.092mg | 0.075mg | 1% |
| Net carbs | 0.48g | 10.32g | N/A |
| Sugar | 9.18g | N/A | |
| Vitamin B5 | 0.133mg | 0.151mg | 0% |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.785mg | 0% | |
| Isoleucine | 0.849mg | 0% | |
| Leucine | 1.392mg | 0% | |
| Lysine | 0.883mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.835mg | 0% | |
| Valine | 0.87mg | 0% | |
| Histidine | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
Protein:
0.85 g
Fats:
0.15 g
Carbs:
12.02 g
Water:
86.58 g
Other:
0.4 g
| Contains more ProteinProtein | +1931.8% |
| Contains more FatsFats | +5713.3% |
| Contains more OtherOther | +250% |
| Contains more CarbsCarbs | +332.4% |
| Contains more WaterWater | +24% |
