Tofu vs. Plum — In-Depth Nutrition Comparison
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A recap on differences between tofu and plums
- Tofu is higher in calcium, manganese, copper, selenium, iron, phosphorus, zinc, magnesium, and vitamin B1, yet plums are higher in vitamin C.
- Tofu covers your daily calcium needs 68% more than plums.
- The glycemic index of tofu is lower.
Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Plums, raw.
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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 | +728.6% |
| Contains more CalciumCalcium | +11283.3% |
| Contains more PotassiumPotassium | +51% |
| Contains more IronIron | +1464.7% |
| Contains more CopperCopper | +563.2% |
| Contains more ZincZinc | +1470% |
| Contains more PhosphorusPhosphorus | +1087.5% |
| Contains more ManganeseManganese | +2171.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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 | +464.3% |
| Contains more Vitamin B2Vitamin B2 | +292.3% |
| Contains more Vitamin B6Vitamin B6 | +217.2% |
| Contains more FolateFolate | +480% |
| Contains more Vitamin CVitamin C | +4650% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 6mg | 68% |
| Manganese | 1.181mg | 0.052mg | 49% |
| Copper | 0.378mg | 0.057mg | 36% |
| Protein | 17.27g | 0.7g | 33% |
| Polyunsaturated fat | 4.921g | 0.044g | 33% |
| Selenium | 17.4µg | 0µg | 32% |
| Iron | 2.66mg | 0.17mg | 31% |
| Phosphorus | 190mg | 16mg | 25% |
| Zinc | 1.57mg | 0.1mg | 13% |
| Fats | 8.72g | 0.28g | 13% |
| Magnesium | 58mg | 7mg | 12% |
| Vitamin B1 | 0.158mg | 0.028mg | 11% |
| Vitamin C | 0.2mg | 9.5mg | 10% |
| Folate | 29µg | 5µg | 6% |
| Saturated fat | 1.261g | 0.017g | 6% |
| Vitamin B2 | 0.102mg | 0.026mg | 6% |
| Vitamin K | 6.4µg | 5% | |
| Vitamin B6 | 0.092mg | 0.029mg | 5% |
| Calories | 144kcal | 46kcal | 5% |
| Fructose | 3.07g | 4% | |
| Monounsaturated fat | 1.925g | 0.134g | 4% |
| Fiber | 2.3g | 1.4g | 4% |
| Carbs | 2.78g | 11.42g | 3% |
| Potassium | 237mg | 157mg | 2% |
| Vitamin A | 17µg | 2% | |
| Vitamin E | 0.26mg | 2% | |
| Sodium | 14mg | 0mg | 1% |
| Net carbs | 0.48g | 10.02g | N/A |
| Sugar | 9.92g | N/A | |
| Vitamin B3 | 0.381mg | 0.417mg | 0% |
| Vitamin B5 | 0.133mg | 0.135mg | 0% |
| Choline | 1.9mg | 0% | |
| Tryptophan | 0.235mg | 0.009mg | 0% |
| Threonine | 0.785mg | 0.01mg | 0% |
| Isoleucine | 0.849mg | 0.014mg | 0% |
| Leucine | 1.392mg | 0.015mg | 0% |
| Lysine | 0.883mg | 0.016mg | 0% |
| Methionine | 0.211mg | 0.008mg | 0% |
| Phenylalanine | 0.835mg | 0.014mg | 0% |
| Valine | 0.87mg | 0.016mg | 0% |
| Histidine | 0.431mg | 0.009mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +2367.1% |
| Contains more FatsFats | +3014.3% |
| Contains more OtherOther | +278.4% |
| Contains more CarbsCarbs | +310.8% |
| Contains more WaterWater | +24.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1336.6% |
| Contains more Poly. FatPolyunsaturated fat | +11084.1% |
| Contains less Sat. FatSaturated fat | -98.7% |
