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  6. Tofu vs. Grapefruit

Tofu vs. Grapefruit — In-Depth Nutrition Comparison

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How are tofu and grapefruit different?

  • Tofu is richer in calcium, manganese, copper, iron, selenium, phosphorus, zinc, and magnesium, while grapefruit is higher in vitamin C and vitamin A.
  • Tofu covers your daily need for calcium, 66% more than grapefruit.
  • Tofu contains 174 times more selenium than grapefruit. Tofu contains 17.4µg of selenium, while grapefruit contains 0.1µg.

Tofu, raw, firm, prepared with calcium sulfate and Grapefruit, raw, pink, and red, all areas types were used in this article.

Infographic

Tofu vs Grapefruit 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
Tofu
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
Contains more MagnesiumMagnesium +544.4%
Contains more CalciumCalcium +3004.5%
Contains more PotassiumPotassium +75.6%
Contains more IronIron +3225%
Contains more CopperCopper +1081.3%
Contains more ZincZinc +2142.9%
Contains more PhosphorusPhosphorus +955.6%
Contains more ManganeseManganese +5268.2%
Contains more SeleniumSelenium +17300%
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.
Tofu
Tofu
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
Contains more Vitamin B1Vitamin B1 +267.4%
Contains more Vitamin B2Vitamin B2 +229%
Contains more Vitamin B3Vitamin B3 +86.8%
Contains more Vitamin B6Vitamin B6 +73.6%
Contains more FolateFolate +123.1%
Contains more Vitamin CVitamin C +15500%
Contains more Vitamin B5Vitamin B5 +97%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Grapefruit DV% diff.
Calcium 683mg 22mg 66%
Manganese 1.181mg 0.022mg 50%
Copper 0.378mg 0.032mg 38%
Vitamin C 0.2mg 31.2mg 34%
Polyunsaturated fat 4.921g 0.036g 33%
Protein 17.27g 0.77g 33%
Iron 2.66mg 0.08mg 32%
Selenium 17.4µg 0.1µg 31%
Phosphorus 190mg 18mg 25%
Zinc 1.57mg 0.07mg 14%
Fats 8.72g 0.14g 13%
Magnesium 58mg 9mg 12%
Vitamin B1 0.158mg 0.043mg 10%
Saturated fat 1.261g 0.021g 6%
Vitamin A 58µg 6%
Vitamin B2 0.102mg 0.031mg 5%
Monounsaturated fat 1.925g 0.02g 5%
Calories 144kcal 42kcal 5%
Folate 29µg 13µg 4%
Potassium 237mg 135mg 3%
Fiber 2.3g 1.6g 3%
Carbs 2.78g 10.66g 3%
Vitamin B5 0.133mg 0.262mg 3%
Vitamin B6 0.092mg 0.053mg 3%
Fructose 1.77g 2%
Sodium 14mg 0mg 1%
Vitamin E 0.13mg 1%
Choline 7.7mg 1%
Vitamin B3 0.381mg 0.204mg 1%
Net carbs 0.48g 9.06g N/A
Sugar 6.89g N/A
Tryptophan 0.235mg 0.008mg 0%
Threonine 0.785mg 0.013mg 0%
Isoleucine 0.849mg 0.008mg 0%
Leucine 1.392mg 0.015mg 0%
Lysine 0.883mg 0.019mg 0%
Methionine 0.211mg 0.007mg 0%
Phenylalanine 0.835mg 0.013mg 0%
Valine 0.87mg 0.015mg 0%
Histidine 0.431mg 0.008mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Contains more ProteinProtein +2142.9%
Contains more FatsFats +6128.6%
Contains more OtherOther +278.4%
Contains more CarbsCarbs +283.5%
Contains more WaterWater +26.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 g
Contains more Mono. FatMonounsaturated fat +9525%
Contains more Poly. FatPolyunsaturated fat +13569.4%
Contains less Sat. FatSaturated fat -98.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.