Tofu vs. Fruit salad — In-Depth Nutrition Comparison

Compare

How are tofu and fruit salad different?

Tofu is higher in calcium, manganese, copper, iron, phosphorus, zinc, vitamin B1, magnesium, and vitamin B2; however, fruit salad is richer in vitamin A.
Daily need coverage for calcium for tofu is 67% higher.
Tofu contains 14 times more vitamin B1 than fruit salad. While tofu contains 0.158mg of vitamin B1, fruit salad contains only 0.011mg.
Tofu has a lower glycemic index (15) than fruit salad (54).

Tofu, raw, firm, prepared with calcium sulfate and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids are the varieties used in this article.

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

Fruit salad

Contains more MagnesiumMagnesium	+625%
Contains more CalciumCalcium	+6109.1%
Contains more PotassiumPotassium	+104.3%
Contains more IronIron	+964%
Contains more CopperCopper	+656%
Contains more ZincZinc	+1021.4%
Contains more PhosphorusPhosphorus	+1257.1%
Contains more ManganeseManganese	+682.1%
Contains more SeleniumSelenium	+∞%

Contains less SodiumSodium

-64.3%

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

Fruit salad

Contains more Vitamin B1Vitamin B1	+1336.4%
Contains more Vitamin B2Vitamin B2	+628.6%
Contains more Vitamin B5Vitamin B5	+150.9%
Contains more Vitamin B6Vitamin B6	+240.7%
Contains more FolateFolate	+866.7%

Contains more Vitamin CVitamin C

+1550%

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.356mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	683mg	11mg	67%
Manganese	1.181mg	0.151mg	45%
Copper	0.378mg	0.05mg	36%
Protein	17.27g	0.51g	34%
Polyunsaturated fat	4.921g	0.011g	33%
Selenium	17.4µg		32%
Iron	2.66mg	0.25mg	30%
Phosphorus	190mg	14mg	25%
Fats	8.72g	0.03g	13%
Zinc	1.57mg	0.14mg	13%
Vitamin B1	0.158mg	0.011mg	12%
Magnesium	58mg	8mg	12%
Vitamin B2	0.102mg	0.014mg	7%
Folate	29µg	3µg	7%
Saturated fat	1.261g	0.004g	6%
Vitamin B6	0.092mg	0.027mg	5%
Monounsaturated fat	1.925g	0.005g	5%
Calories	144kcal	50kcal	5%
Fiber	2.3g	1g	5%
Potassium	237mg	116mg	4%
Vitamin A		30µg	3%
Carbs	2.78g	13.05g	3%
Vitamin C	0.2mg	3.3mg	3%
Vitamin B5	0.133mg	0.053mg	2%
Net carbs	0.48g	12.05g	N/A
Sodium	14mg	5mg	0%
Vitamin B3	0.381mg	0.356mg	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%