Tofu vs. Durian — In-Depth Nutrition Comparison
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How are tofu and durian different?
- Tofu is richer in calcium, manganese, iron, phosphorus, copper, and zinc, while durian is higher in vitamin C, vitamin B1, vitamin B6, and vitamin B2.
- Tofu covers your daily need for calcium, 68% more than durian.
- Tofu contains 6 times more iron than durian. Tofu contains 2.66mg of iron, while durian contains 0.43mg.
- Durian has a higher glycemic index (49) than tofu (15).
Tofu, raw, firm, prepared with calcium sulfate and Durian, raw or frozen 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.
| Contains more MagnesiumMagnesium | +93.3% |
| Contains more CalciumCalcium | +11283.3% |
| Contains more IronIron | +518.6% |
| Contains more CopperCopper | +82.6% |
| Contains more ZincZinc | +460.7% |
| Contains more PhosphorusPhosphorus | +387.2% |
| Contains more ManganeseManganese | +263.4% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +84% |
| 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.
| Contains more Vitamin CVitamin C | +9750% |
| Contains more Vitamin B1Vitamin B1 | +136.7% |
| Contains more Vitamin B2Vitamin B2 | +96.1% |
| Contains more Vitamin B3Vitamin B3 | +181.9% |
| Contains more Vitamin B5Vitamin B5 | +72.9% |
| Contains more Vitamin B6Vitamin B6 | +243.5% |
| Contains more FolateFolate | +24.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1074.8% |
| Contains more FatsFats | +63.6% |
| Contains more OtherOther | +25% |
| Contains more CarbsCarbs | +874.5% |
~equal in
Water
~64.99g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Calcium | 683mg | 6mg | 68% |
| Manganese | 1.181mg | 0.325mg | 37% |
| Polyunsaturated fat | 4.921g | 33% | |
| Protein | 17.27g | 1.47g | 32% |
| Selenium | 17.4µg | 32% | |
| Iron | 2.66mg | 0.43mg | 28% |
| Vitamin C | 0.2mg | 19.7mg | 22% |
| Phosphorus | 190mg | 39mg | 22% |
| Copper | 0.378mg | 0.207mg | 19% |
| Vitamin B1 | 0.158mg | 0.374mg | 18% |
| Vitamin B6 | 0.092mg | 0.316mg | 17% |
| Zinc | 1.57mg | 0.28mg | 12% |
| Carbs | 2.78g | 27.09g | 8% |
| Vitamin B2 | 0.102mg | 0.2mg | 8% |
| Magnesium | 58mg | 30mg | 7% |
| Saturated fat | 1.261g | 6% | |
| Fiber | 2.3g | 3.8g | 6% |
| Potassium | 237mg | 436mg | 6% |
| Monounsaturated fat | 1.925g | 5% | |
| Fats | 8.72g | 5.33g | 5% |
| Vitamin B3 | 0.381mg | 1.074mg | 4% |
| Vitamin B5 | 0.133mg | 0.23mg | 2% |
| Folate | 29µg | 36µg | 2% |
| Sodium | 14mg | 2mg | 1% |
| Calories | 144kcal | 147kcal | 0% |
| Net carbs | 0.48g | 23.29g | N/A |
| Vitamin A | 2µg | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
26%
Minerals Daily Need Coverage Score
87%
21%
Comparison summary
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 34)
Which food is cheaper?
Tofu is cheaper (difference - $1)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food contains less Sodium?
Durian contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Durian is lower in Saturated fat (difference - 1.261g)
Which food is richer in vitamins?
Durian is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)