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  6. Tofu vs. Orange juice

Tofu vs. Orange juice — In-Depth Nutrition Comparison

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Important differences between tofu and orange juice

  • Tofu has more calcium, manganese, copper, selenium, iron, phosphorus, zinc, magnesium, and fiber; however, orange juice has more vitamin C.
  • Tofu's daily need coverage for calcium is 67% more.
  • Tofu has 174 times more selenium than orange juice. Tofu has 17.4µg of selenium, while orange juice has 0.1µg.
  • Orange juice has a higher glycemic index than tofu.

The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and Orange juice, raw.

Infographic

Tofu vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +427.3%
Contains more CalciumCalcium +6109.1%
Contains more PotassiumPotassium +18.5%
Contains more IronIron +1230%
Contains more CopperCopper +759.1%
Contains more ZincZinc +3040%
Contains more PhosphorusPhosphorus +1017.6%
Contains more ManganeseManganese +8335.7%
Contains more SeleniumSelenium +17300%
Contains less SodiumSodium -92.9%

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
3
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin B1Vitamin B1 +75.6%
Contains more Vitamin B2Vitamin B2 +240%
Contains more Vitamin B6Vitamin B6 +130%
Contains more Vitamin CVitamin C +24900%
Contains more Vitamin B5Vitamin B5 +42.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~30µg

All nutrients comparison - raw data values

Nutrient Tofu Orange juice DV% diff.
Calcium 683mg 11mg 67%
Vitamin C 0.2mg 50mg 55%
Manganese 1.181mg 0.014mg 51%
Copper 0.378mg 0.044mg 37%
Polyunsaturated fat 4.921g 0.04g 33%
Protein 17.27g 0.7g 33%
Selenium 17.4µg 0.1µg 31%
Iron 2.66mg 0.2mg 31%
Phosphorus 190mg 17mg 25%
Zinc 1.57mg 0.05mg 14%
Fats 8.72g 0.2g 13%
Magnesium 58mg 11mg 11%
Fiber 2.3g 0.2g 8%
Vitamin B1 0.158mg 0.09mg 6%
Vitamin B2 0.102mg 0.03mg 6%
Saturated fat 1.261g 0.024g 6%
Monounsaturated fat 1.925g 0.036g 5%
Calories 144kcal 45kcal 5%
Vitamin B6 0.092mg 0.04mg 4%
Carbs 2.78g 10.4g 3%
Choline 6.2mg 1%
Sodium 14mg 1mg 1%
Vitamin B5 0.133mg 0.19mg 1%
Vitamin A 10µg 1%
Potassium 237mg 200mg 1%
Net carbs 0.48g 10.2g N/A
Sugar 8.4g N/A
Vitamin E 0.04mg 0%
Vitamin B3 0.381mg 0.4mg 0%
Vitamin K 0.1µg 0%
Folate 29µg 30µg 0%
Tryptophan 0.235mg 0.002mg 0%
Threonine 0.785mg 0.008mg 0%
Isoleucine 0.849mg 0.008mg 0%
Leucine 1.392mg 0.013mg 0%
Lysine 0.883mg 0.009mg 0%
Methionine 0.211mg 0.003mg 0%
Phenylalanine 0.835mg 0.009mg 0%
Valine 0.87mg 0.011mg 0%
Histidine 0.431mg 0.003mg 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +2367.1%
Contains more FatsFats +4260%
Contains more OtherOther +250%
Contains more CarbsCarbs +274.1%
Contains more WaterWater +26.4%

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +5247.2%
Contains more Poly. FatPolyunsaturated fat +12202.5%
Contains less Sat. FatSaturated fat -98.1%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.