Tofu vs. Pineapple juice — In-Depth Nutrition Comparison

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A recap on differences between tofu and pineapple juice

Tofu is higher in calcium, copper, selenium, manganese, iron, phosphorus, zinc, magnesium, and fiber, yet pineapple juice is higher in vitamin C.
Tofu covers your daily calcium needs 67% more than pineapple juice.
Tofu contains 174 times more selenium than pineapple juice. While tofu contains 17.4µg of selenium, pineapple juice contains only 0.1µg.
The glycemic index of tofu is lower.

Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid.

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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

Pineapple juice

Contains more MagnesiumMagnesium	+383.3%
Contains more CalciumCalcium	+5153.8%
Contains more PotassiumPotassium	+82.3%
Contains more IronIron	+758.1%
Contains more CopperCopper	+447.8%
Contains more ZincZinc	+1327.3%
Contains more PhosphorusPhosphorus	+2275%
Contains more ManganeseManganese	+134.3%
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.

Tofu

Pineapple juice

Contains more Vitamin B1Vitamin B1	+172.4%
Contains more Vitamin B2Vitamin B2	+385.7%
Contains more Vitamin B3Vitamin B3	+91.5%
Contains more Vitamin B5Vitamin B5	+137.5%
Contains more FolateFolate	+61.1%

Contains more Vitamin CVitamin C

+21800%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.1mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	683mg	13mg	67%
Vitamin C	0.2mg	43.8mg	48%
Protein	17.27g	0.36g	34%
Copper	0.378mg	0.069mg	34%
Polyunsaturated fat	4.921g	0.042g	33%
Selenium	17.4µg	0.1µg	31%
Manganese	1.181mg	0.504mg	29%
Iron	2.66mg	0.31mg	29%
Phosphorus	190mg	8mg	26%
Fats	8.72g	0.12g	13%
Zinc	1.57mg	0.11mg	13%
Magnesium	58mg	12mg	11%
Vitamin B1	0.158mg	0.058mg	8%
Fiber	2.3g	0.2g	8%
Vitamin B2	0.102mg	0.021mg	6%
Saturated fat	1.261g	0.008g	6%
Monounsaturated fat	1.925g	0.014g	5%
Calories	144kcal	53kcal	5%
Fructose		3.81g	5%
Potassium	237mg	130mg	3%
Carbs	2.78g	12.87g	3%
Folate	29µg	18µg	3%
Vitamin B5	0.133mg	0.056mg	2%
Sodium	14mg	2mg	1%
Vitamin B3	0.381mg	0.199mg	1%
Vitamin B6	0.092mg	0.1mg	1%
Choline		3.3mg	1%
Net carbs	0.48g	12.67g	N/A
Sugar		9.98g	N/A
Vitamin E		0.02mg	0%
Vitamin K		0.3µg	0%
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%