Tofu vs. Guava — In-Depth Nutrition Comparison
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A recap on differences between tofu and guava
- Tofu is higher in calcium, manganese, selenium, iron, phosphorus, copper, and zinc, yet guava is higher in vitamin C, fiber, and vitamin A.
- Guava covers your daily vitamin C needs 253% more than tofu.
- Tofu contains 38 times more calcium than guava. While tofu contains 683mg of calcium, guava contains only 18mg.
- The glycemic index of tofu is lower.
Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Guavas, common, raw.
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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 | +163.6% |
| Contains more CalciumCalcium | +3694.4% |
| Contains more IronIron | +923.1% |
| Contains more CopperCopper | +64.3% |
| Contains more ZincZinc | +582.6% |
| Contains more PhosphorusPhosphorus | +375% |
| Contains more ManganeseManganese | +687.3% |
| Contains more SeleniumSelenium | +2800% |
| Contains more PotassiumPotassium | +75.9% |
| 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 B1Vitamin B1 | +135.8% |
| Contains more Vitamin B2Vitamin B2 | +155% |
| Contains more Vitamin CVitamin C | +114050% |
| Contains more Vitamin B3Vitamin B3 | +184.5% |
| Contains more Vitamin B5Vitamin B5 | +239.1% |
| Contains more Vitamin B6Vitamin B6 | +19.6% |
| Contains more FolateFolate | +69% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0.2mg | 228.3mg | 253% |
| Calcium | 683mg | 18mg | 67% |
| Manganese | 1.181mg | 0.15mg | 45% |
| Selenium | 17.4µg | 0.6µg | 31% |
| Polyunsaturated fat | 4.921g | 0.401g | 30% |
| Iron | 2.66mg | 0.26mg | 30% |
| Protein | 17.27g | 2.55g | 29% |
| Phosphorus | 190mg | 40mg | 21% |
| Copper | 0.378mg | 0.23mg | 16% |
| Zinc | 1.57mg | 0.23mg | 12% |
| Fats | 8.72g | 0.95g | 12% |
| Fiber | 2.3g | 5.4g | 12% |
| Magnesium | 58mg | 22mg | 9% |
| Vitamin B1 | 0.158mg | 0.067mg | 8% |
| Vitamin B5 | 0.133mg | 0.451mg | 6% |
| Vitamin B2 | 0.102mg | 0.04mg | 5% |
| Folate | 29µg | 49µg | 5% |
| Vitamin E | 0.73mg | 5% | |
| Potassium | 237mg | 417mg | 5% |
| Monounsaturated fat | 1.925g | 0.087g | 5% |
| Saturated fat | 1.261g | 0.272g | 4% |
| Calories | 144kcal | 68kcal | 4% |
| Vitamin B3 | 0.381mg | 1.084mg | 4% |
| Carbs | 2.78g | 14.32g | 4% |
| Vitamin A | 31µg | 3% | |
| Vitamin K | 2.6µg | 2% | |
| Vitamin B6 | 0.092mg | 0.11mg | 1% |
| Sodium | 14mg | 2mg | 1% |
| Choline | 7.6mg | 1% | |
| Net carbs | 0.48g | 8.92g | N/A |
| Sugar | 8.92g | N/A | |
| Tryptophan | 0.235mg | 0.022mg | 0% |
| Threonine | 0.785mg | 0.096mg | 0% |
| Isoleucine | 0.849mg | 0.093mg | 0% |
| Leucine | 1.392mg | 0.171mg | 0% |
| Lysine | 0.883mg | 0.072mg | 0% |
| Methionine | 0.211mg | 0.016mg | 0% |
| Phenylalanine | 0.835mg | 0.006mg | 0% |
| Valine | 0.87mg | 0.087mg | 0% |
| Histidine | 0.431mg | 0.022mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +577.3% |
| Contains more FatsFats | +817.9% |
| Contains more CarbsCarbs | +415.1% |
| Contains more WaterWater | +15.7% |
~equal in
Other
~1.38g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2112.6% |
| Contains more Poly. FatPolyunsaturated fat | +1127.2% |
| Contains less Sat. FatSaturated fat | -78.4% |
