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Tofu vs. Grenadine — In-Depth Nutrition Comparison

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What are the main differences between tofu and grenadine?

  • Grenadine has less calcium, copper, iron, selenium, phosphorus, vitamin B1, zinc, magnesium, fiber, and folate than tofu.
  • Tofu's daily need coverage for calcium is 68% higher.
  • Tofu has a lower glycemic index than grenadine.

We used Tofu, raw, firm, prepared with calcium sulfate and Syrups, grenadine types in this comparison.

Infographic

Tofu vs Grenadine infographic
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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
10
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 2.9% 1.8% 2.5% 1.9% 8.7% 3.5% 1.7% 3.5% 0% 3.3%
Contains more MagnesiumMagnesium +1350%
Contains more CalciumCalcium +11283.3%
Contains more PotassiumPotassium +746.4%
Contains more IronIron +5220%
Contains more CopperCopper +1353.8%
Contains more ZincZinc +1107.7%
Contains more PhosphorusPhosphorus +4650%
Contains less SodiumSodium -48.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2800%

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
7
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 0% 0% 0% 0% 0% 2.3% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +920%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Tofu Grenadine DV% diff.
Calcium 683mg 6mg 68%
Manganese 1.181mg 51%
Copper 0.378mg 0.026mg 39%
Protein 17.27g 0g 35%
Iron 2.66mg 0.05mg 33%
Polyunsaturated fat 4.921g 0g 33%
Selenium 17.4µg 0.6µg 31%
Phosphorus 190mg 4mg 27%
Carbs 2.78g 66.91g 21%
Magnesium 58mg 4mg 13%
Zinc 1.57mg 0.13mg 13%
Fats 8.72g 0g 13%
Vitamin B1 0.158mg 0mg 13%
Fiber 2.3g 0g 9%
Folate 29µg 0µg 7%
Vitamin B6 0.092mg 0mg 7%
Vitamin B2 0.102mg 0.01mg 7%
Saturated fat 1.261g 0g 6%
Calories 144kcal 268kcal 6%
Potassium 237mg 28mg 6%
Monounsaturated fat 1.925g 0g 5%
Vitamin B5 0.133mg 3%
Vitamin B3 0.381mg 0mg 2%
Sodium 14mg 27mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 66.91g N/A
Sugar 46.55g N/A
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
4
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
67% 32%
Protein: 0 g
Fats: 0 g
Carbs: 66.91 g
Water: 32.4 g
Other: 0.69 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +115.5%
Contains more OtherOther +102.9%
Contains more CarbsCarbs +2306.8%

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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. Grenadine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168088/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.