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Tofu vs. Peach — In-Depth Nutrition Comparison

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Important differences between tofu and peach

  • Tofu has more calcium, manganese, copper, selenium, iron, phosphorus, zinc, magnesium, and vitamin B1; however, peach has more vitamin C.
  • Tofu's daily need coverage for calcium is 68% more.
  • Tofu has 174 times more selenium than peach. Tofu has 17.4µg of selenium, while peach has 0.1µg.
  • Peach has a higher glycemic index than tofu.

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

Infographic

Tofu vs Peach 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
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%
Peach
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.8% 17% 9.4% 23% 4.6% 8.6% 0% 8% 0.55%
Contains more MagnesiumMagnesium +544.4%
Contains more CalciumCalcium +11283.3%
Contains more PotassiumPotassium +24.7%
Contains more IronIron +964%
Contains more CopperCopper +455.9%
Contains more ZincZinc +823.5%
Contains more PhosphorusPhosphorus +850%
Contains more ManganeseManganese +1836.1%
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
4
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%
Peach
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 22% 5.3% 15% 0% 6% 7.2% 15% 9.2% 5.8% 0% 6.5% 3% 3.3%
Contains more Vitamin B1Vitamin B1 +558.3%
Contains more Vitamin B2Vitamin B2 +229%
Contains more Vitamin B6Vitamin B6 +268%
Contains more FolateFolate +625%
Contains more Vitamin CVitamin C +3200%
Contains more Vitamin B3Vitamin B3 +111.5%
Contains more Vitamin B5Vitamin B5 +15%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Peach DV% diff.
Calcium 683mg 6mg 68%
Manganese 1.181mg 0.061mg 49%
Copper 0.378mg 0.068mg 34%
Protein 17.27g 0.91g 33%
Polyunsaturated fat 4.921g 0.086g 32%
Selenium 17.4µg 0.1µg 31%
Iron 2.66mg 0.25mg 30%
Phosphorus 190mg 20mg 24%
Zinc 1.57mg 0.17mg 13%
Fats 8.72g 0.25g 13%
Magnesium 58mg 9mg 12%
Vitamin B1 0.158mg 0.024mg 11%
Vitamin C 0.2mg 6.6mg 7%
Saturated fat 1.261g 0.019g 6%
Folate 29µg 4µg 6%
Monounsaturated fat 1.925g 0.067g 5%
Vitamin B6 0.092mg 0.025mg 5%
Vitamin B2 0.102mg 0.031mg 5%
Calories 144kcal 39kcal 5%
Vitamin E 0.73mg 5%
Fiber 2.3g 1.5g 3%
Vitamin B3 0.381mg 0.806mg 3%
Vitamin A 16µg 2%
Carbs 2.78g 9.54g 2%
Fructose 1.53g 2%
Vitamin K 2.6µg 2%
Choline 6.1mg 1%
Potassium 237mg 190mg 1%
Sodium 14mg 0mg 1%
Net carbs 0.48g 8.04g N/A
Sugar 8.39g N/A
Vitamin B5 0.133mg 0.153mg 0%
Tryptophan 0.235mg 0.01mg 0%
Threonine 0.785mg 0.016mg 0%
Isoleucine 0.849mg 0.017mg 0%
Leucine 1.392mg 0.027mg 0%
Lysine 0.883mg 0.03mg 0%
Methionine 0.211mg 0.01mg 0%
Phenylalanine 0.835mg 0.019mg 0%
Valine 0.87mg 0.022mg 0%
Histidine 0.431mg 0.013mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Peach
2
10% 89%
Protein: 0.91 g
Fats: 0.25 g
Carbs: 9.54 g
Water: 88.87 g
Other: 0.43 g
Contains more ProteinProtein +1797.8%
Contains more FatsFats +3388%
Contains more OtherOther +225.6%
Contains more CarbsCarbs +243.2%
Contains more WaterWater +27.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Peach
1
11% 39% 50%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.086 g
Contains more Mono. FatMonounsaturated fat +2773.1%
Contains more Poly. FatPolyunsaturated fat +5622.1%
Contains less Sat. FatSaturated fat -98.5%

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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. Peach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169928/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.