Mango vs. Tofu
Nutrition comparison of Mango and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and tofu:
- Mango is an excellent source of Vitamin C.
- Tofu has 21 times less sugar than mango.
- Tofu has 7 times less carbohydrates than mango.
- Tofu has more thiamin, however, mango contains more niacin, pantothenic acid, Vitamin B6 and folate.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Mango (Mangos, raw) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango and tofu contain similar amounts of calories - mango has 60 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, mango is much lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Mango has a macronutrient ratio of 5:90:5 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Tofu | |
|---|---|---|
| Protein | 5% | 39% |
| Carbohydrates | 90% | 9% |
| Fat | 5% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 7 times less carbohydrates than mango - mango has 15g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in tofu comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Mango has 433% more dietary fiber than tofu - mango has 1.6g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Tofu has 21 times less sugar than mango - mango has 13.7g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 885% more protein than mango - mango has 0.82g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both mango and tofu are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 363 times more Vitamin C than tofu - mango has 36.4mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Mango has more Vitamin A than tofu - mango has 54ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Mango and tofu contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Mango and tofu contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Tofu has more thiamin, however, mango contains more niacin, pantothenic acid, Vitamin B6 and folate. Both mango and tofu contain significant amounts of riboflavin.
| Mango | Tofu | |
|---|---|---|
| Thiamin | 0.028 MG | 0.081 MG |
| Riboflavin | 0.038 MG | 0.052 MG |
| Niacin | 0.669 MG | 0.195 MG |
| Pantothenic acid | 0.197 MG | 0.068 MG |
| Vitamin B6 | 0.119 MG | 0.047 MG |
| Folate | 43 UG | 15 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 30 times more calcium than mango - mango has 11mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 32 times more iron than mango - mango has 0.16mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Mango has 39% more potassium than tofu - mango has 168mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than mango per 100 grams.
| Mango | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.319 G |
| Total | 0.051 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than mango per 100 grams.
| Mango | Tofu | |
|---|---|---|
| linoleic acid | 0.019 G | 2.38 G |
| Total | 0.019 G | 2.38 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Mango g
()
|
Daily Values (%) |
Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does mango or tofu contain more calories in 100 grams?Mango and tofu contain similar amounts of calories - mango has 60 calories in 100g and tofu has 76 calories.
Is mango or tofu better for protein?
Tofu is a great source of protein and it has 890% more protein than mango - mango has 0.82g of protein per 100 grams and tofu has 8.1g of protein.
Does mango or tofu have more carbohydrates?
By weight, tofu has 7 times fewer carbohydrates than mango - mango has 15g of carbs for 100g and tofu has 1.9g of carbohydrates. the carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in tofu comprise of 70% sugar and 30% dietary fiber.
Does mango or tofu contain more calcium?
Tofu is a rich source of calcium and it has 30 times more calcium than mango - mango has 11mg of calcium in 100 grams and tofu has 350mg of calcium.
Does mango or tofu contain more iron?
Tofu is an abundant source of iron and it has 32 times more iron than mango - mango has 0.16mg of iron in 100 grams and tofu has 5.4mg of iron.