Tofu vs. Dried fruit — In-Depth Nutrition Comparison

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How are tofu and dried fruit different?

Tofu is richer in calcium, manganese, selenium, phosphorus, vitamin B1, and zinc, while dried fruit is higher in vitamin A, potassium, fiber, and vitamin B3.
Dried fruit covers your daily need for vitamin A, 69% more than tofu.
Tofu contains 12 times more calcium than dried fruit. Tofu contains 683mg of calcium, while dried fruit contains 55mg.
Dried fruit has a higher glycemic index (31) than tofu (15).

Tofu, raw, firm, prepared with calcium sulfate and Apricots, dried, sulfured, uncooked types were 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.

Tofu

Dried fruit

Contains more MagnesiumMagnesium	+81.3%
Contains more CalciumCalcium	+1141.8%
Contains more ZincZinc	+302.6%
Contains more PhosphorusPhosphorus	+167.6%
Contains more ManganeseManganese	+402.6%
Contains more SeleniumSelenium	+690.9%

Contains more PotassiumPotassium	+390.3%
Contains less SodiumSodium	-28.6%

~equal in Iron ~2.66mg

~equal in Copper ~0.343mg

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

Dried fruit

Contains more Vitamin B1Vitamin B1	+953.3%
Contains more Vitamin B2Vitamin B2	+37.8%
Contains more FolateFolate	+190%

Contains more Vitamin CVitamin C	+400%
Contains more Vitamin B3Vitamin B3	+579.5%
Contains more Vitamin B5Vitamin B5	+288%
Contains more Vitamin B6Vitamin B6	+55.4%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	683mg	55mg	63%
Manganese	1.181mg	0.235mg	41%
Polyunsaturated fat	4.921g	0.074g	32%
Vitamin E		4.33mg	29%
Protein	17.27g	3.39g	28%
Selenium	17.4µg	2.2µg	28%
Potassium	237mg	1162mg	27%
Carbs	2.78g	62.64g	20%
Fiber	2.3g	7.3g	20%
Vitamin A		180µg	20%
Phosphorus	190mg	71mg	17%
Fructose		12.47g	16%
Vitamin B3	0.381mg	2.589mg	14%
Fats	8.72g	0.51g	13%
Vitamin B1	0.158mg	0.015mg	12%
Zinc	1.57mg	0.39mg	11%
Vitamin B5	0.133mg	0.516mg	8%
Saturated fat	1.261g	0.017g	6%
Magnesium	58mg	32mg	6%
Calories	144kcal	241kcal	5%
Monounsaturated fat	1.925g	0.074g	5%
Folate	29µg	10µg	5%
Vitamin B6	0.092mg	0.143mg	4%
Copper	0.378mg	0.343mg	4%
Vitamin K		3.1µg	3%
Choline		13.9mg	3%
Vitamin B2	0.102mg	0.074mg	2%
Vitamin C	0.2mg	1mg	1%
Net carbs	0.48g	55.34g	N/A
Iron	2.66mg	2.66mg	0%
Sugar		53.44g	N/A
Starch		0.35g	0%
Sodium	14mg	10mg	0%
Tryptophan	0.235mg	0.016mg	0%
Threonine	0.785mg	0.073mg	0%
Isoleucine	0.849mg	0.063mg	0%
Leucine	1.392mg	0.105mg	0%
Lysine	0.883mg	0.083mg	0%
Methionine	0.211mg	0.015mg	0%
Phenylalanine	0.835mg	0.062mg	0%
Valine	0.87mg	0.078mg	0%
Histidine	0.431mg	0.047mg	0%