Tofu vs. Raisin — In-Depth Nutrition Comparison
Compare
The main differences between tofu and raisins
- Tofu is richer in calcium, manganese, selenium, phosphorus, zinc, iron, copper, and magnesium, yet raisins are richer in potassium and vitamin B6.
- Daily need coverage for calcium for tofu is 63% higher.
- Tofu contains 29 times more selenium than raisins. Tofu contains 17.4µg of selenium, while raisins contain 0.6µg.
- Tofu has a lower glycemic index than raisins.
Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Raisins, seedless.
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 | +81.3% |
| Contains more CalciumCalcium | +1266% |
| Contains more IronIron | +41.5% |
| Contains more CopperCopper | +18.9% |
| Contains more ZincZinc | +613.6% |
| Contains more PhosphorusPhosphorus | +88.1% |
| Contains more ManganeseManganese | +295% |
| Contains more SeleniumSelenium | +2800% |
| Contains more PotassiumPotassium | +216% |
| Contains less SodiumSodium | -21.4% |
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 | +49.1% |
| Contains more Vitamin B5Vitamin B5 | +40% |
| Contains more FolateFolate | +480% |
| Contains more Vitamin CVitamin C | +1050% |
| Contains more Vitamin B2Vitamin B2 | +22.5% |
| Contains more Vitamin B3Vitamin B3 | +101% |
| Contains more Vitamin B6Vitamin B6 | +89.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 50mg | 63% |
| Manganese | 1.181mg | 0.299mg | 38% |
| Fructose | 29.68g | 37% | |
| Polyunsaturated fat | 4.921g | 0.037g | 33% |
| Selenium | 17.4µg | 0.6µg | 31% |
| Protein | 17.27g | 3.07g | 28% |
| Carbs | 2.78g | 79.18g | 25% |
| Potassium | 237mg | 749mg | 15% |
| Phosphorus | 190mg | 101mg | 13% |
| Fats | 8.72g | 0.46g | 13% |
| Zinc | 1.57mg | 0.22mg | 12% |
| Iron | 2.66mg | 1.88mg | 10% |
| Calories | 144kcal | 299kcal | 8% |
| Copper | 0.378mg | 0.318mg | 7% |
| Folate | 29µg | 5µg | 6% |
| Fiber | 2.3g | 3.7g | 6% |
| Vitamin B6 | 0.092mg | 0.174mg | 6% |
| Magnesium | 58mg | 32mg | 6% |
| Saturated fat | 1.261g | 0.058g | 5% |
| Monounsaturated fat | 1.925g | 0.051g | 5% |
| Vitamin B1 | 0.158mg | 0.106mg | 4% |
| Vitamin K | 3.5µg | 3% | |
| Choline | 11.1mg | 2% | |
| Vitamin B2 | 0.102mg | 0.125mg | 2% |
| Vitamin C | 0.2mg | 2.3mg | 2% |
| Vitamin B3 | 0.381mg | 0.766mg | 2% |
| Vitamin B5 | 0.133mg | 0.095mg | 1% |
| Vitamin E | 0.12mg | 1% | |
| Starch | 2.7g | 1% | |
| Net carbs | 0.48g | 75.48g | N/A |
| Sugar | 59.19g | N/A | |
| Sodium | 14mg | 11mg | 0% |
| Tryptophan | 0.235mg | 0.05mg | 0% |
| Threonine | 0.785mg | 0.077mg | 0% |
| Isoleucine | 0.849mg | 0.057mg | 0% |
| Leucine | 1.392mg | 0.096mg | 0% |
| Lysine | 0.883mg | 0.084mg | 0% |
| Methionine | 0.211mg | 0.021mg | 0% |
| Phenylalanine | 0.835mg | 0.065mg | 0% |
| Valine | 0.87mg | 0.083mg | 0% |
| Histidine | 0.431mg | 0.072mg | 0% |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +462.5% |
| Contains more FatsFats | +1795.7% |
| Contains more WaterWater | +352.6% |
| Contains more CarbsCarbs | +2748.2% |
| Contains more OtherOther | +32.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3674.5% |
| Contains more Poly. FatPolyunsaturated fat | +13200% |
| Contains less Sat. FatSaturated fat | -95.4% |
