Tofu vs. Mandarin orange — In-Depth Nutrition Comparison
Compare
The main differences between tofu and mandarin oranges
- Tofu is richer in calcium, manganese, copper, selenium, iron, phosphorus, zinc, and magnesium, yet mandarin oranges are richer in vitamin C and vitamin A.
- Daily need coverage for calcium for tofu is 65% higher.
- Tofu contains 174 times more selenium than mandarin oranges. Tofu contains 17.4µg of selenium, while mandarin oranges contain 0.1µg.
- Tofu has a lower glycemic index than mandarin oranges.
Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Tangerines, (mandarin oranges), raw.
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.
| Contains more MagnesiumMagnesium | +383.3% |
| Contains more CalciumCalcium | +1745.9% |
| Contains more PotassiumPotassium | +42.8% |
| Contains more IronIron | +1673.3% |
| Contains more CopperCopper | +800% |
| Contains more ZincZinc | +2142.9% |
| Contains more PhosphorusPhosphorus | +850% |
| Contains more ManganeseManganese | +2928.2% |
| Contains more SeleniumSelenium | +17300% |
| 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 | +172.4% |
| Contains more Vitamin B2Vitamin B2 | +183.3% |
| Contains more Vitamin B6Vitamin B6 | +17.9% |
| Contains more FolateFolate | +81.3% |
| Contains more Vitamin CVitamin C | +13250% |
| Contains more Vitamin B5Vitamin B5 | +62.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
Protein:
0.81 g
Fats:
0.31 g
Carbs:
13.34 g
Water:
85.17 g
Other:
0.37 g
| Contains more ProteinProtein | +2032.1% |
| Contains more FatsFats | +2712.9% |
| Contains more OtherOther | +278.4% |
| Contains more CarbsCarbs | +379.9% |
| Contains more WaterWater | +22% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.261 g
Monounsaturated fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
Saturated fat:
Sat. Fat
0.039 g
Monounsaturated fat:
Mono. Fat
0.06 g
Polyunsaturated fat:
Poly. Fat
0.065 g
| Contains more Mono. FatMonounsaturated fat | +3108.3% |
| Contains more Poly. FatPolyunsaturated fat | +7470.8% |
| Contains less Sat. FatSaturated fat | -96.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Calcium | 683mg | 37mg | 65% |
| Manganese | 1.181mg | 0.039mg | 50% |
| Copper | 0.378mg | 0.042mg | 37% |
| Protein | 17.27g | 0.81g | 33% |
| Polyunsaturated fat | 4.921g | 0.065g | 32% |
| Iron | 2.66mg | 0.15mg | 31% |
| Selenium | 17.4µg | 0.1µg | 31% |
| Vitamin C | 0.2mg | 26.7mg | 29% |
| Phosphorus | 190mg | 20mg | 24% |
| Zinc | 1.57mg | 0.07mg | 14% |
| Fats | 8.72g | 0.31g | 13% |
| Magnesium | 58mg | 12mg | 11% |
| Vitamin B1 | 0.158mg | 0.058mg | 8% |
| Saturated fat | 1.261g | 0.039g | 6% |
| Monounsaturated fat | 1.925g | 0.06g | 5% |
| Vitamin B2 | 0.102mg | 0.036mg | 5% |
| Calories | 144kcal | 53kcal | 5% |
| Carbs | 2.78g | 13.34g | 4% |
| Vitamin A | 34µg | 4% | |
| Folate | 29µg | 16µg | 3% |
| Fructose | 2.4g | 3% | |
| Vitamin B5 | 0.133mg | 0.216mg | 2% |
| Fiber | 2.3g | 1.8g | 2% |
| Choline | 10.2mg | 2% | |
| Potassium | 237mg | 166mg | 2% |
| Vitamin E | 0.2mg | 1% | |
| Vitamin B6 | 0.092mg | 0.078mg | 1% |
| Sodium | 14mg | 2mg | 1% |
| Net carbs | 0.48g | 11.54g | N/A |
| Sugar | 10.58g | N/A | |
| Vitamin B3 | 0.381mg | 0.376mg | 0% |
| Tryptophan | 0.235mg | 0.002mg | 0% |
| Threonine | 0.785mg | 0.016mg | 0% |
| Isoleucine | 0.849mg | 0.017mg | 0% |
| Leucine | 1.392mg | 0.028mg | 0% |
| Lysine | 0.883mg | 0.032mg | 0% |
| Methionine | 0.211mg | 0.002mg | 0% |
| Phenylalanine | 0.835mg | 0.018mg | 0% |
| Valine | 0.87mg | 0.021mg | 0% |
| Histidine | 0.431mg | 0.011mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
14%
Minerals Daily Need Coverage Score
87%
7%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 10.58g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 32)
Which food is cheaper?
Tofu is cheaper (difference - $0.4)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food contains less Sodium?
Mandarin orange contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Mandarin orange is lower in Saturated fat (difference - 1.222g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.