Side-by-Side Comparison

Blackberries vs Tofu (Firm)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Blackberries

43Calories

1.4Protein

5.3Fiber

21.0Vit C

View Details

Clean geometric cubes of firm white tofu on neutral ceramic plate

legumes

Tofu (Firm)

83Calories

10.0Protein

0.9Fiber

0.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-48%

Blackberries

Blackberries has fewer calories (energy) (43 kcal vs 83 kcal, 40 kcal less).

Higher Protein

+618%

Tofu (Firm)

Tofu (Firm) provides 10.0 g vs 1.4 g in Blackberries (+8.6 g, +618%).

Higher Dietary Fiber

+489%

Blackberries

Blackberries provides 5.3 g vs 0.90 g in Tofu (Firm) (+4.4 g, +489%).

Higher Vitamin C

+20900%

Blackberries

Blackberries provides 21.0 mg vs 0.10 mg in Tofu (Firm) (+20.9 mg, +20900%).

Comparing per 100 g standard edible portion.

Nutrient

Blackberries100 g edible portion

Tofu (Firm)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Tofu (Firm) higher

Blackberries

43 kcal2% DV

Tofu (Firm)

83 kcal4% DV

Tofu (Firm) provides 83 kcal vs 43 kcal in Blackberries (+40 kcal, +93%).

ProteinTofu (Firm) higher

Blackberries

1.4 g3% DV

Tofu (Firm)

10.0 g20% DV

Tofu (Firm) provides 10.0 g vs 1.4 g in Blackberries (+8.6 g, +618%).

CarbohydratesBlackberries higher

Blackberries

9.6 g3% DV

Tofu (Firm)

1.9 g1% DV

Blackberries provides 9.6 g vs 1.9 g in Tofu (Firm) (+7.7 g, +411%).

Dietary FiberBlackberries higher

Blackberries

5.3 g19% DV

Tofu (Firm)

0.90 g3% DV

Blackberries provides 5.3 g vs 0.90 g in Tofu (Firm) (+4.4 g, +489%).

Total FatTofu (Firm) higher

Blackberries

0.49 g1% DV

Tofu (Firm)

5.3 g7% DV

Tofu (Firm) provides 5.3 g vs 0.49 g in Blackberries (+4.8 g, +973%).

Total SugarsBlackberries higher

Blackberries

4.9 g10% DV

Tofu (Firm)

0.62 g1% DV

Blackberries provides 4.9 g vs 0.62 g in Tofu (Firm) (+4.3 g, +687%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

21.0 mg23% DV

Tofu (Firm)

0.10 mg

Blackberries provides 21.0 mg vs 0.10 mg in Tofu (Firm) (+20.9 mg, +20900%).

Vitamin A (RAE)Blackberries higher

Blackberries

11 µg1% DV

Tofu (Firm)

0 µg

Blackberries has higher vitamin a (rae) (11 µg vs 0 µg).

Vitamin DSimilar

Blackberries

0 µg

Tofu (Firm)

0 µg

Both Blackberries and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin EBlackberries higher

Blackberries

1.2 mg8% DV

Tofu (Firm)

0.01 mg

Blackberries provides 1.2 mg vs 0.01 mg in Tofu (Firm) (+1.2 mg, +11600%).

Vitamin KBlackberries higher

Blackberries

20 µg17% DV

Tofu (Firm)

2.4 µg2% DV

Blackberries provides 20 µg vs 2.4 µg in Tofu (Firm) (+17 µg, +725%).

Folate (DFE)Blackberries higher

Blackberries

25 µg6% DV

Tofu (Firm)

19 µg5% DV

Blackberries provides 25 µg vs 19 µg in Tofu (Firm) (+6.0 µg, +32%).

Thiamin (Vitamin B1)Tofu (Firm) higher

Blackberries

0.02 mg2% DV

Tofu (Firm)

0.08 mg7% DV

Tofu (Firm) provides slightly more thiamin (vitamin b1) (0.08 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Similar

Blackberries

0.03 mg2% DV

Tofu (Firm)

0.05 mg4% DV

Both Blackberries and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.03 mg).

Niacin (Vitamin B3)Blackberries higher

Blackberries

0.65 mg4% DV

Tofu (Firm)

0.20 mg1% DV

Blackberries provides 0.65 mg vs 0.20 mg in Tofu (Firm) (+0.45 mg, +231%).

Pantothenic Acid (B5)Blackberries higher

Blackberries

0.28 mg6% DV

Tofu (Firm)

0.07 mg1% DV

Blackberries provides 0.28 mg vs 0.07 mg in Tofu (Firm) (+0.21 mg, +306%).

Vitamin B6Similar

Blackberries

0.03 mg2% DV

Tofu (Firm)

0.05 mg3% DV

Both Blackberries and Tofu (Firm) provide similar amounts of vitamin b6 (0.03 mg).

Vitamin B12Similar

Blackberries

0 µg

Tofu (Firm)

0 µg

Both Blackberries and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Blackberries

1.0 mg

Tofu (Firm)

9.0 mg

Tofu (Firm) provides 9.0 mg vs 1.0 mg in Blackberries (+8.0 mg, +800%).

PotassiumBlackberries higher

Blackberries

162 mg3% DV

Tofu (Firm)

148 mg3% DV

Blackberries provides 162 mg vs 148 mg in Tofu (Firm) (+14.0 mg, +9%).

CalciumTofu (Firm) higher

Blackberries

29.0 mg2% DV

Tofu (Firm)

282 mg22% DV

Tofu (Firm) provides 282 mg vs 29.0 mg in Blackberries (+253 mg, +872%).

IronTofu (Firm) higher

Blackberries

0.62 mg3% DV

Tofu (Firm)

2.0 mg11% DV

Tofu (Firm) provides 2.0 mg vs 0.62 mg in Blackberries (+1.4 mg, +229%).

MagnesiumTofu (Firm) higher

Blackberries

20.0 mg5% DV

Tofu (Firm)

37.0 mg9% DV

Tofu (Firm) provides 37.0 mg vs 20.0 mg in Blackberries (+17.0 mg, +85%).

PhosphorusTofu (Firm) higher

Blackberries

22.0 mg2% DV

Tofu (Firm)

121 mg10% DV

Tofu (Firm) provides 121 mg vs 22.0 mg in Blackberries (+99.0 mg, +450%).

ZincTofu (Firm) higher

Blackberries

0.53 mg5% DV

Tofu (Firm)

0.89 mg8% DV

Tofu (Firm) provides 0.89 mg vs 0.53 mg in Blackberries (+0.36 mg, +68%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Blackberries

0.01 g

Tofu (Firm)

0.79 g4% DV

Tofu (Firm) provides 0.79 g vs 0.01 g in Blackberries (+0.78 g, +5543%).

Nutrient

Blackberries144 g (1 cup fresh (144 g))

Tofu (Firm)126 g (1/2 block (126 g))

Macronutrients6 nutrients

Calories (Energy)Tofu (Firm) higher

Blackberries

62 kcal3% DV

Tofu (Firm)

105 kcal5% DV

Tofu (Firm) provides 105 kcal vs 62 kcal in Blackberries (+43 kcal, +69%).

ProteinTofu (Firm) higher

Blackberries

2.0 g4% DV

Tofu (Firm)

12.6 g25% DV

Tofu (Firm) provides 12.6 g vs 2.0 g in Blackberries (+10.6 g, +528%).

CarbohydratesBlackberries higher

Blackberries

13.8 g5% DV

Tofu (Firm)

2.4 g1% DV

Blackberries provides 13.8 g vs 2.4 g in Tofu (Firm) (+11.5 g, +484%).

Dietary FiberBlackberries higher

Blackberries

7.6 g27% DV

Tofu (Firm)

1.1 g4% DV

Blackberries provides 7.6 g vs 1.1 g in Tofu (Firm) (+6.5 g, +573%).

Total FatTofu (Firm) higher

Blackberries

0.71 g1% DV

Tofu (Firm)

6.6 g8% DV

Tofu (Firm) provides 6.6 g vs 0.71 g in Blackberries (+5.9 g, +839%).

Total SugarsBlackberries higher

Blackberries

7.0 g14% DV

Tofu (Firm)

0.78 g2% DV

Blackberries provides 7.0 g vs 0.78 g in Tofu (Firm) (+6.2 g, +800%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

30.2 mg34% DV

Tofu (Firm)

0.13 mg

Blackberries provides 30.2 mg vs 0.13 mg in Tofu (Firm) (+30.1 mg, +23900%).

Vitamin A (RAE)Blackberries higher

Blackberries

16 µg2% DV

Tofu (Firm)

0 µg

Blackberries has higher vitamin a (rae) (16 µg vs 0 µg).

Vitamin DSimilar

Blackberries

0 µg

Tofu (Firm)

0 µg

Both Blackberries and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin EBlackberries higher

Blackberries

1.7 mg11% DV

Tofu (Firm)

0.01 mg

Blackberries provides 1.7 mg vs 0.01 mg in Tofu (Firm) (+1.7 mg, +13271%).

Vitamin KBlackberries higher

Blackberries

29 µg24% DV

Tofu (Firm)

3.0 µg3% DV

Blackberries provides 29 µg vs 3.0 µg in Tofu (Firm) (+25 µg, +843%).

Folate (DFE)Blackberries higher

Blackberries

36 µg9% DV

Tofu (Firm)

24 µg6% DV

Blackberries provides 36 µg vs 24 µg in Tofu (Firm) (+12 µg, +50%).

Thiamin (Vitamin B1)Tofu (Firm) higher

Blackberries

0.03 mg2% DV

Tofu (Firm)

0.10 mg9% DV

Tofu (Firm) provides slightly more thiamin (vitamin b1) (0.10 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Similar

Blackberries

0.04 mg3% DV

Tofu (Firm)

0.07 mg5% DV

Both Blackberries and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Blackberries higher

Blackberries

0.93 mg6% DV

Tofu (Firm)

0.25 mg2% DV

Blackberries provides 0.93 mg vs 0.25 mg in Tofu (Firm) (+0.68 mg, +279%).

Pantothenic Acid (B5)Blackberries higher

Blackberries

0.40 mg8% DV

Tofu (Firm)

0.09 mg2% DV

Blackberries provides 0.40 mg vs 0.09 mg in Tofu (Firm) (+0.31 mg, +364%).

Vitamin B6Similar

Blackberries

0.04 mg3% DV

Tofu (Firm)

0.06 mg3% DV

Both Blackberries and Tofu (Firm) provide similar amounts of vitamin b6 (0.04 mg).

Vitamin B12Similar

Blackberries

0 µg

Tofu (Firm)

0 µg

Both Blackberries and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Blackberries

1.4 mg

Tofu (Firm)

11.3 mg

Tofu (Firm) provides 11.3 mg vs 1.4 mg in Blackberries (+9.9 mg, +688%).

PotassiumBlackberries higher

Blackberries

233 mg5% DV

Tofu (Firm)

186 mg4% DV

Blackberries provides 233 mg vs 186 mg in Tofu (Firm) (+46.8 mg, +25%).

CalciumTofu (Firm) higher

Blackberries

41.8 mg3% DV

Tofu (Firm)

355 mg27% DV

Tofu (Firm) provides 355 mg vs 41.8 mg in Blackberries (+314 mg, +751%).

IronTofu (Firm) higher

Blackberries

0.89 mg5% DV

Tofu (Firm)

2.6 mg14% DV

Tofu (Firm) provides 2.6 mg vs 0.89 mg in Blackberries (+1.7 mg, +188%).

MagnesiumTofu (Firm) higher

Blackberries

28.8 mg7% DV

Tofu (Firm)

46.6 mg11% DV

Tofu (Firm) provides 46.6 mg vs 28.8 mg in Blackberries (+17.8 mg, +62%).

PhosphorusTofu (Firm) higher

Blackberries

31.7 mg3% DV

Tofu (Firm)

152 mg12% DV

Tofu (Firm) provides 152 mg vs 31.7 mg in Blackberries (+121 mg, +381%).

ZincTofu (Firm) higher

Blackberries

0.76 mg7% DV

Tofu (Firm)

1.1 mg10% DV

Tofu (Firm) provides 1.1 mg vs 0.76 mg in Blackberries (+0.36 mg, +47%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Blackberries

0.02 g

Tofu (Firm)

1.00 g5% DV

Tofu (Firm) provides 1.00 g vs 0.02 g in Blackberries (+0.98 g, +4838%).

Nutrient

BlackberriesAmount per 100 kcal (233 g)

Tofu (Firm)Amount per 100 kcal (120 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Blackberries

100 kcal5% DV

Tofu (Firm)

100 kcal5% DV

Both Blackberries and Tofu (Firm) provide similar amounts of calories (energy) (100 kcal).

ProteinTofu (Firm) higher

Blackberries

3.2 g6% DV

Tofu (Firm)

12.0 g24% DV

Tofu (Firm) provides 12.0 g vs 3.2 g in Blackberries (+8.7 g, +270%).

CarbohydratesBlackberries higher

Blackberries

22.4 g8% DV

Tofu (Firm)

2.3 g1% DV

Blackberries provides 22.4 g vs 2.3 g in Tofu (Firm) (+20.1 g, +893%).

Dietary FiberBlackberries higher

Blackberries

12.3 g44% DV

Tofu (Firm)

1.1 g4% DV

Blackberries provides 12.3 g vs 1.1 g in Tofu (Firm) (+11.3 g, +1043%).

Total FatTofu (Firm) higher

Blackberries

1.1 g1% DV

Tofu (Firm)

6.3 g8% DV

Tofu (Firm) provides 6.3 g vs 1.1 g in Blackberries (+5.2 g, +453%).

Total SugarsBlackberries higher

Blackberries

11.4 g23% DV

Tofu (Firm)

0.74 g1% DV

Blackberries provides 11.4 g vs 0.74 g in Tofu (Firm) (+10.6 g, +1428%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

48.9 mg54% DV

Tofu (Firm)

0.12 mg

Blackberries provides 48.9 mg vs 0.12 mg in Tofu (Firm) (+48.8 mg, +40675%).

Vitamin A (RAE)Blackberries higher

Blackberries

26 µg3% DV

Tofu (Firm)

0 µg

Blackberries has higher vitamin a (rae) (26 µg vs 0 µg).

Vitamin DSimilar

Blackberries

0 µg

Tofu (Firm)

0 µg

Both Blackberries and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin EBlackberries higher

Blackberries

2.7 mg18% DV

Tofu (Firm)

0.01 mg

Blackberries provides 2.7 mg vs 0.01 mg in Tofu (Firm) (+2.7 mg, +22618%).

Vitamin KBlackberries higher

Blackberries

46 µg38% DV

Tofu (Firm)

2.9 µg2% DV

Blackberries provides 46 µg vs 2.9 µg in Tofu (Firm) (+43 µg, +1502%).

Folate (DFE)Blackberries higher

Blackberries

58 µg15% DV

Tofu (Firm)

23 µg6% DV

Blackberries provides 58 µg vs 23 µg in Tofu (Firm) (+35 µg, +155%).

Thiamin (Vitamin B1)Tofu (Firm) higher

Blackberries

0.05 mg4% DV

Tofu (Firm)

0.10 mg8% DV

Tofu (Firm) provides slightly more thiamin (vitamin b1) (0.10 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Similar

Blackberries

0.06 mg5% DV

Tofu (Firm)

0.06 mg5% DV

Both Blackberries and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Blackberries higher

Blackberries

1.5 mg9% DV

Tofu (Firm)

0.23 mg1% DV

Blackberries provides 1.5 mg vs 0.23 mg in Tofu (Firm) (+1.3 mg, +543%).

Pantothenic Acid (B5)Blackberries higher

Blackberries

0.64 mg13% DV

Tofu (Firm)

0.08 mg2% DV

Blackberries provides 0.64 mg vs 0.08 mg in Tofu (Firm) (+0.56 mg, +688%).

Vitamin B6Similar

Blackberries

0.07 mg4% DV

Tofu (Firm)

0.06 mg3% DV

Both Blackberries and Tofu (Firm) provide similar amounts of vitamin b6 (0.07 mg).

Vitamin B12Similar

Blackberries

0 µg

Tofu (Firm)

0 µg

Both Blackberries and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Blackberries

2.3 mg

Tofu (Firm)

10.8 mg

Tofu (Firm) provides 10.8 mg vs 2.3 mg in Blackberries (+8.5 mg, +364%).

PotassiumBlackberries higher

Blackberries

377 mg8% DV

Tofu (Firm)

178 mg4% DV

Blackberries provides 377 mg vs 178 mg in Tofu (Firm) (+200 mg, +113%).

CalciumTofu (Firm) higher

Blackberries

67.6 mg5% DV

Tofu (Firm)

338 mg26% DV

Tofu (Firm) provides 338 mg vs 67.6 mg in Blackberries (+271 mg, +401%).

IronTofu (Firm) higher

Blackberries

1.4 mg8% DV

Tofu (Firm)

2.4 mg14% DV

Tofu (Firm) provides 2.4 mg vs 1.4 mg in Blackberries (+1.0 mg, +69%).

MagnesiumBlackberries higher

Blackberries

46.6 mg11% DV

Tofu (Firm)

44.4 mg11% DV

Blackberries provides 46.6 mg vs 44.4 mg in Tofu (Firm) (+2.2 mg, +5%).

PhosphorusTofu (Firm) higher

Blackberries

51.3 mg4% DV

Tofu (Firm)

145 mg12% DV

Tofu (Firm) provides 145 mg vs 51.3 mg in Blackberries (+93.9 mg, +183%).

ZincBlackberries higher

Blackberries

1.2 mg11% DV

Tofu (Firm)

1.1 mg10% DV

Blackberries provides 1.2 mg vs 1.1 mg in Tofu (Firm) (+0.17 mg, +16%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Blackberries

0.03 g

Tofu (Firm)

0.95 g5% DV

Tofu (Firm) provides 0.95 g vs 0.03 g in Blackberries (+0.92 g, +2806%).

Nutrient

BlackberriesNormalized to 300 kcal (698 g)

Tofu (Firm)Normalized to 300 kcal (361 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Blackberries

300 kcal15% DV

Tofu (Firm)

300 kcal15% DV

Both Blackberries and Tofu (Firm) provide similar amounts of calories (energy) (300 kcal).

ProteinTofu (Firm) higher

Blackberries

9.7 g19% DV

Tofu (Firm)

36.0 g72% DV

Tofu (Firm) provides 36.0 g vs 9.7 g in Blackberries (+26.3 g, +271%).

CarbohydratesBlackberries higher

Blackberries

67.1 g24% DV

Tofu (Firm)

6.8 g2% DV

Blackberries provides 67.1 g vs 6.8 g in Tofu (Firm) (+60.3 g, +888%).

Dietary FiberBlackberries higher

Blackberries

37.0 g132% DV

Tofu (Firm)

3.2 g12% DV

Blackberries provides 37.0 g vs 3.2 g in Tofu (Firm) (+33.7 g, +1039%).

Total FatTofu (Firm) higher

Blackberries

3.4 g4% DV

Tofu (Firm)

19.0 g24% DV

Tofu (Firm) provides 19.0 g vs 3.4 g in Blackberries (+15.6 g, +455%).

Total SugarsBlackberries higher

Blackberries

34.1 g68% DV

Tofu (Firm)

2.2 g4% DV

Blackberries provides 34.1 g vs 2.2 g in Tofu (Firm) (+31.8 g, +1422%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

147 mg163% DV

Tofu (Firm)

0.36 mg

Blackberries provides 147 mg vs 0.36 mg in Tofu (Firm) (+146 mg, +40504%).

Vitamin A (RAE)Blackberries higher

Blackberries

77 µg9% DV

Tofu (Firm)

0 µg

Blackberries has higher vitamin a (rae) (77 µg vs 0 µg).

Vitamin DSimilar

Blackberries

0 µg

Tofu (Firm)

0 µg

Both Blackberries and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin EBlackberries higher

Blackberries

8.2 mg54% DV

Tofu (Firm)

0.04 mg

Blackberries provides 8.2 mg vs 0.04 mg in Tofu (Firm) (+8.1 mg, +22522%).

Vitamin KBlackberries higher

Blackberries

138 µg115% DV

Tofu (Firm)

8.7 µg7% DV

Blackberries provides 138 µg vs 8.7 µg in Tofu (Firm) (+130 µg, +1495%).

Folate (DFE)Blackberries higher

Blackberries

175 µg44% DV

Tofu (Firm)

69 µg17% DV

Blackberries provides 175 µg vs 69 µg in Tofu (Firm) (+106 µg, +154%).

Thiamin (Vitamin B1)Tofu (Firm) higher

Blackberries

0.14 mg12% DV

Tofu (Firm)

0.29 mg24% DV

Tofu (Firm) provides 0.29 mg vs 0.14 mg in Blackberries (+0.15 mg, +109%).

Riboflavin (Vitamin B2)Similar

Blackberries

0.18 mg14% DV

Tofu (Firm)

0.19 mg14% DV

Both Blackberries and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.18 mg).

Niacin (Vitamin B3)Blackberries higher

Blackberries

4.5 mg28% DV

Tofu (Firm)

0.70 mg4% DV

Blackberries provides 4.5 mg vs 0.70 mg in Tofu (Firm) (+3.8 mg, +541%).

Pantothenic Acid (B5)Blackberries higher

Blackberries

1.9 mg39% DV

Tofu (Firm)

0.25 mg5% DV

Blackberries provides 1.9 mg vs 0.25 mg in Tofu (Firm) (+1.7 mg, +685%).

Vitamin B6Similar

Blackberries

0.21 mg12% DV

Tofu (Firm)

0.17 mg10% DV

Both Blackberries and Tofu (Firm) provide similar amounts of vitamin b6 (0.21 mg).

Vitamin B12Similar

Blackberries

0 µg

Tofu (Firm)

0 µg

Both Blackberries and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Blackberries

7.0 mg

Tofu (Firm)

32.5 mg1% DV

Tofu (Firm) provides 32.5 mg vs 7.0 mg in Blackberries (+25.5 mg, +365%).

PotassiumBlackberries higher

Blackberries

1,131 mg24% DV

Tofu (Firm)

534 mg11% DV

Blackberries provides 1,131 mg vs 534 mg in Tofu (Firm) (+596 mg, +112%).

CalciumTofu (Firm) higher

Blackberries

202 mg16% DV

Tofu (Firm)

1,018 mg78% DV

Tofu (Firm) provides 1,018 mg vs 202 mg in Blackberries (+816 mg, +403%).

IronTofu (Firm) higher

Blackberries

4.3 mg24% DV

Tofu (Firm)

7.4 mg41% DV

Tofu (Firm) provides 7.4 mg vs 4.3 mg in Blackberries (+3.0 mg, +70%).

MagnesiumBlackberries higher

Blackberries

140 mg33% DV

Tofu (Firm)

134 mg32% DV

Blackberries provides 140 mg vs 134 mg in Tofu (Firm) (+6.0 mg, +5%).

PhosphorusTofu (Firm) higher

Blackberries

154 mg12% DV

Tofu (Firm)

437 mg35% DV

Tofu (Firm) provides 437 mg vs 154 mg in Blackberries (+283 mg, +184%).

ZincBlackberries higher

Blackberries

3.7 mg34% DV

Tofu (Firm)

3.2 mg29% DV

Blackberries provides 3.7 mg vs 3.2 mg in Tofu (Firm) (+0.49 mg, +15%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Blackberries

0.10 g

Tofu (Firm)

2.9 g14% DV

Tofu (Firm) provides 2.9 g vs 0.10 g in Blackberries (+2.8 g, +2818%).

Blackberries vs Tofu (Firm)

Blackberries

Tofu (Firm)

Nutritional Takeaways

Comparison Summary