Side-by-Side Comparison

Dates (Medjool) vs Tofu (Firm)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Plump wrinkly dark amber Medjool dates on a modern plate

fruits

Dates (Medjool)

277Calories

1.8Protein

6.7Fiber

0.0Vit 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

-70%

Tofu (Firm)

Tofu (Firm) has fewer calories (energy) (83 kcal vs 277 kcal, 194 kcal less).

Higher Protein

+451%

Tofu (Firm)

Tofu (Firm) provides 10.0 g vs 1.8 g in Dates (Medjool) (+8.2 g, +451%).

Higher Dietary Fiber

+644%

Dates (Medjool)

Dates (Medjool) provides 6.7 g vs 0.90 g in Tofu (Firm) (+5.8 g, +644%).

Higher Vitamin C

Tofu (Firm)

Tofu (Firm) provides 0.10 mg vs 0 mg in Dates (Medjool) (+0.10 mg).

Comparing per 100 g standard edible portion.

Nutrient

Dates (Medjool)100 g edible portion

Tofu (Firm)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Dates (Medjool) higher

Dates (Medjool)

277 kcal14% DV

Tofu (Firm)

83 kcal4% DV

Dates (Medjool) provides 277 kcal vs 83 kcal in Tofu (Firm) (+194 kcal, +234%).

ProteinTofu (Firm) higher

Dates (Medjool)

1.8 g4% DV

Tofu (Firm)

10.0 g20% DV

Tofu (Firm) provides 10.0 g vs 1.8 g in Dates (Medjool) (+8.2 g, +451%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

75.0 g27% DV

Tofu (Firm)

1.9 g1% DV

Dates (Medjool) provides 75.0 g vs 1.9 g in Tofu (Firm) (+73.1 g, +3888%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

6.7 g24% DV

Tofu (Firm)

0.90 g3% DV

Dates (Medjool) provides 6.7 g vs 0.90 g in Tofu (Firm) (+5.8 g, +644%).

Total FatTofu (Firm) higher

Dates (Medjool)

0.15 g

Tofu (Firm)

5.3 g7% DV

Tofu (Firm) provides 5.3 g vs 0.15 g in Dates (Medjool) (+5.1 g, +3407%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

66.5 g133% DV

Tofu (Firm)

0.62 g1% DV

Dates (Medjool) provides 66.5 g vs 0.62 g in Tofu (Firm) (+65.9 g, +10621%).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Dates (Medjool)

0 mg

Tofu (Firm)

0.10 mg

Tofu (Firm) provides slightly more vitamin c (0.10 mg vs 0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Dates (Medjool)

7.0 µg1% DV

Tofu (Firm)

0 µg

Dates (Medjool) has higher vitamin a (rae) (7.0 µg vs 0 µg).

Vitamin DSimilar

Dates (Medjool)

0 µg

Tofu (Firm)

0 µg

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

Vitamin ESimilar

Dates (Medjool)

0.05 mg

Tofu (Firm)

0.01 mg

Both Dates (Medjool) and Tofu (Firm) provide similar amounts of vitamin e (0.05 mg).

Vitamin KDates (Medjool) higher

Dates (Medjool)

2.7 µg2% DV

Tofu (Firm)

2.4 µg2% DV

Dates (Medjool) provides 2.7 µg vs 2.4 µg in Tofu (Firm) (+0.3 µg, +13%).

Folate (DFE)Tofu (Firm) higher

Dates (Medjool)

15 µg4% DV

Tofu (Firm)

19 µg5% DV

Tofu (Firm) provides 19 µg vs 15 µg in Dates (Medjool) (+4.0 µg, +27%).

Thiamin (Vitamin B1)Similar

Dates (Medjool)

0.05 mg4% DV

Tofu (Firm)

0.08 mg7% DV

Both Dates (Medjool) and Tofu (Firm) provide similar amounts of thiamin (vitamin b1) (0.05 mg).

Riboflavin (Vitamin B2)Similar

Dates (Medjool)

0.06 mg5% DV

Tofu (Firm)

0.05 mg4% DV

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

Niacin (Vitamin B3)Dates (Medjool) higher

Dates (Medjool)

1.6 mg10% DV

Tofu (Firm)

0.20 mg1% DV

Dates (Medjool) provides 1.6 mg vs 0.20 mg in Tofu (Firm) (+1.4 mg, +726%).

Pantothenic Acid (B5)Dates (Medjool) higher

Dates (Medjool)

0.81 mg16% DV

Tofu (Firm)

0.07 mg1% DV

Dates (Medjool) provides 0.81 mg vs 0.07 mg in Tofu (Firm) (+0.74 mg, +1084%).

Vitamin B6Dates (Medjool) higher

Dates (Medjool)

0.25 mg15% DV

Tofu (Firm)

0.05 mg3% DV

Dates (Medjool) provides 0.25 mg vs 0.05 mg in Tofu (Firm) (+0.20 mg, +430%).

Vitamin B12Similar

Dates (Medjool)

0 µg

Tofu (Firm)

0 µg

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

Minerals7 nutrients

SodiumTofu (Firm) higher

Dates (Medjool)

1.0 mg

Tofu (Firm)

9.0 mg

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

PotassiumDates (Medjool) higher

Dates (Medjool)

696 mg15% DV

Tofu (Firm)

148 mg3% DV

Dates (Medjool) provides 696 mg vs 148 mg in Tofu (Firm) (+548 mg, +370%).

CalciumTofu (Firm) higher

Dates (Medjool)

64.0 mg5% DV

Tofu (Firm)

282 mg22% DV

Tofu (Firm) provides 282 mg vs 64.0 mg in Dates (Medjool) (+218 mg, +341%).

IronTofu (Firm) higher

Dates (Medjool)

0.90 mg5% DV

Tofu (Firm)

2.0 mg11% DV

Tofu (Firm) provides 2.0 mg vs 0.90 mg in Dates (Medjool) (+1.1 mg, +127%).

MagnesiumDates (Medjool) higher

Dates (Medjool)

54.0 mg13% DV

Tofu (Firm)

37.0 mg9% DV

Dates (Medjool) provides 54.0 mg vs 37.0 mg in Tofu (Firm) (+17.0 mg, +46%).

PhosphorusTofu (Firm) higher

Dates (Medjool)

62.0 mg5% DV

Tofu (Firm)

121 mg10% DV

Tofu (Firm) provides 121 mg vs 62.0 mg in Dates (Medjool) (+59.0 mg, +95%).

ZincTofu (Firm) higher

Dates (Medjool)

0.44 mg4% DV

Tofu (Firm)

0.89 mg8% DV

Tofu (Firm) provides 0.89 mg vs 0.44 mg in Dates (Medjool) (+0.45 mg, +102%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Dates (Medjool)

0.03 g

Tofu (Firm)

0.79 g4% DV

Tofu (Firm) provides 0.79 g vs 0.03 g in Dates (Medjool) (+0.76 g, +2369%).

Nutrient

Dates (Medjool)24 g (1 date (24 g))

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

Macronutrients6 nutrients

Calories (Energy)Tofu (Firm) higher

Dates (Medjool)

66 kcal3% DV

Tofu (Firm)

105 kcal5% DV

Tofu (Firm) provides 105 kcal vs 66 kcal in Dates (Medjool) (+38 kcal, +57%).

ProteinTofu (Firm) higher

Dates (Medjool)

0.43 g1% DV

Tofu (Firm)

12.6 g25% DV

Tofu (Firm) provides 12.6 g vs 0.43 g in Dates (Medjool) (+12.1 g, +2795%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

18.0 g7% DV

Tofu (Firm)

2.4 g1% DV

Dates (Medjool) provides 18.0 g vs 2.4 g in Tofu (Firm) (+15.6 g, +660%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

1.6 g6% DV

Tofu (Firm)

1.1 g4% DV

Dates (Medjool) provides 1.6 g vs 1.1 g in Tofu (Firm) (+0.47 g, +42%).

Total FatTofu (Firm) higher

Dates (Medjool)

0.04 g

Tofu (Firm)

6.6 g8% DV

Tofu (Firm) provides 6.6 g vs 0.04 g in Dates (Medjool) (+6.6 g, +18310%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

16.0 g32% DV

Tofu (Firm)

0.78 g2% DV

Dates (Medjool) provides 16.0 g vs 0.78 g in Tofu (Firm) (+15.2 g, +1942%).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Dates (Medjool)

0 mg

Tofu (Firm)

0.13 mg

Tofu (Firm) provides slightly more vitamin c (0.13 mg vs 0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Dates (Medjool)

1.7 µg

Tofu (Firm)

0 µg

Dates (Medjool) has higher vitamin a (rae) (1.7 µg vs 0 µg).

Vitamin DSimilar

Dates (Medjool)

0 µg

Tofu (Firm)

0 µg

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

Vitamin ESimilar

Dates (Medjool)

0.01 mg

Tofu (Firm)

0.01 mg

Both Dates (Medjool) and Tofu (Firm) provide similar amounts of vitamin e (0.01 mg).

Vitamin KTofu (Firm) higher

Dates (Medjool)

0.6 µg1% DV

Tofu (Firm)

3.0 µg3% DV

Tofu (Firm) provides 3.0 µg vs 0.6 µg in Dates (Medjool) (+2.4 µg, +367%).

Folate (DFE)Tofu (Firm) higher

Dates (Medjool)

3.6 µg1% DV

Tofu (Firm)

24 µg6% DV

Tofu (Firm) provides 24 µg vs 3.6 µg in Dates (Medjool) (+20 µg, +565%).

Thiamin (Vitamin B1)Tofu (Firm) higher

Dates (Medjool)

0.01 mg1% DV

Tofu (Firm)

0.10 mg9% DV

Tofu (Firm) provides slightly more thiamin (vitamin b1) (0.10 mg vs 0.01 mg).

Riboflavin (Vitamin B2)Tofu (Firm) higher

Dates (Medjool)

0.01 mg1% DV

Tofu (Firm)

0.07 mg5% DV

Tofu (Firm) provides slightly more riboflavin (vitamin b2) (0.07 mg vs 0.01 mg).

Niacin (Vitamin B3)Dates (Medjool) higher

Dates (Medjool)

0.39 mg2% DV

Tofu (Firm)

0.25 mg2% DV

Dates (Medjool) provides 0.39 mg vs 0.25 mg in Tofu (Firm) (+0.14 mg, +57%).

Pantothenic Acid (B5)Dates (Medjool) higher

Dates (Medjool)

0.19 mg4% DV

Tofu (Firm)

0.09 mg2% DV

Dates (Medjool) provides slightly more pantothenic acid (b5) (0.19 mg vs 0.09 mg).

Vitamin B6Similar

Dates (Medjool)

0.06 mg4% DV

Tofu (Firm)

0.06 mg3% DV

Both Dates (Medjool) and Tofu (Firm) provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Similar

Dates (Medjool)

0 µg

Tofu (Firm)

0 µg

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

Minerals7 nutrients

SodiumTofu (Firm) higher

Dates (Medjool)

0.24 mg

Tofu (Firm)

11.3 mg

Tofu (Firm) provides 11.3 mg vs 0.24 mg in Dates (Medjool) (+11.1 mg, +4625%).

PotassiumTofu (Firm) higher

Dates (Medjool)

167 mg4% DV

Tofu (Firm)

186 mg4% DV

Tofu (Firm) provides 186 mg vs 167 mg in Dates (Medjool) (+19.4 mg, +12%).

CalciumTofu (Firm) higher

Dates (Medjool)

15.4 mg1% DV

Tofu (Firm)

355 mg27% DV

Tofu (Firm) provides 355 mg vs 15.4 mg in Dates (Medjool) (+340 mg, +2213%).

IronTofu (Firm) higher

Dates (Medjool)

0.22 mg1% DV

Tofu (Firm)

2.6 mg14% DV

Tofu (Firm) provides 2.6 mg vs 0.22 mg in Dates (Medjool) (+2.4 mg, +1090%).

MagnesiumTofu (Firm) higher

Dates (Medjool)

13.0 mg3% DV

Tofu (Firm)

46.6 mg11% DV

Tofu (Firm) provides 46.6 mg vs 13.0 mg in Dates (Medjool) (+33.7 mg, +260%).

PhosphorusTofu (Firm) higher

Dates (Medjool)

14.9 mg1% DV

Tofu (Firm)

152 mg12% DV

Tofu (Firm) provides 152 mg vs 14.9 mg in Dates (Medjool) (+138 mg, +925%).

ZincTofu (Firm) higher

Dates (Medjool)

0.11 mg1% DV

Tofu (Firm)

1.1 mg10% DV

Tofu (Firm) provides 1.1 mg vs 0.11 mg in Dates (Medjool) (+1.0 mg, +962%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Dates (Medjool)

0.01 g

Tofu (Firm)

1.00 g5% DV

Tofu (Firm) provides 1.00 g vs 0.01 g in Dates (Medjool) (+0.99 g, +12861%).

Nutrient

Dates (Medjool)Amount per 100 kcal (36 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Dates (Medjool)

100 kcal5% DV

Tofu (Firm)

100 kcal5% DV

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

ProteinTofu (Firm) higher

Dates (Medjool)

0.65 g1% DV

Tofu (Firm)

12.0 g24% DV

Tofu (Firm) provides 12.0 g vs 0.65 g in Dates (Medjool) (+11.3 g, +1738%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

27.0 g10% DV

Tofu (Firm)

2.3 g1% DV

Dates (Medjool) provides 27.0 g vs 2.3 g in Tofu (Firm) (+24.7 g, +1096%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

2.4 g9% DV

Tofu (Firm)

1.1 g4% DV

Dates (Medjool) provides 2.4 g vs 1.1 g in Tofu (Firm) (+1.3 g, +123%).

Total FatTofu (Firm) higher

Dates (Medjool)

0.05 g

Tofu (Firm)

6.3 g8% DV

Tofu (Firm) provides 6.3 g vs 0.05 g in Dates (Medjool) (+6.3 g, +11589%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

23.9 g48% DV

Tofu (Firm)

0.74 g1% DV

Dates (Medjool) provides 23.9 g vs 0.74 g in Tofu (Firm) (+23.2 g, +3116%).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Dates (Medjool)

0 mg

Tofu (Firm)

0.12 mg

Tofu (Firm) provides slightly more vitamin c (0.12 mg vs 0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Dates (Medjool)

2.5 µg

Tofu (Firm)

0 µg

Dates (Medjool) has higher vitamin a (rae) (2.5 µg vs 0 µg).

Vitamin DSimilar

Dates (Medjool)

0 µg

Tofu (Firm)

0 µg

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

Vitamin ESimilar

Dates (Medjool)

0.02 mg

Tofu (Firm)

0.01 mg

Both Dates (Medjool) and Tofu (Firm) provide similar amounts of vitamin e (0.02 mg).

Vitamin KTofu (Firm) higher

Dates (Medjool)

1.0 µg1% DV

Tofu (Firm)

2.9 µg2% DV

Tofu (Firm) provides 2.9 µg vs 1.0 µg in Dates (Medjool) (+1.9 µg, +196%).

Folate (DFE)Tofu (Firm) higher

Dates (Medjool)

5.4 µg1% DV

Tofu (Firm)

23 µg6% DV

Tofu (Firm) provides 23 µg vs 5.4 µg in Dates (Medjool) (+17 µg, +322%).

Thiamin (Vitamin B1)Tofu (Firm) higher

Dates (Medjool)

0.02 mg2% DV

Tofu (Firm)

0.10 mg8% DV

Tofu (Firm) provides slightly more thiamin (vitamin b1) (0.10 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Similar

Dates (Medjool)

0.02 mg2% DV

Tofu (Firm)

0.06 mg5% DV

Both Dates (Medjool) and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Dates (Medjool) higher

Dates (Medjool)

0.58 mg4% DV

Tofu (Firm)

0.23 mg1% DV

Dates (Medjool) provides 0.58 mg vs 0.23 mg in Tofu (Firm) (+0.35 mg, +148%).

Pantothenic Acid (B5)Dates (Medjool) higher

Dates (Medjool)

0.29 mg6% DV

Tofu (Firm)

0.08 mg2% DV

Dates (Medjool) provides 0.29 mg vs 0.08 mg in Tofu (Firm) (+0.21 mg, +255%).

Vitamin B6Similar

Dates (Medjool)

0.09 mg5% DV

Tofu (Firm)

0.06 mg3% DV

Both Dates (Medjool) and Tofu (Firm) provide similar amounts of vitamin b6 (0.09 mg).

Vitamin B12Similar

Dates (Medjool)

0 µg

Tofu (Firm)

0 µg

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

Minerals7 nutrients

SodiumTofu (Firm) higher

Dates (Medjool)

0.36 mg

Tofu (Firm)

10.8 mg

Tofu (Firm) provides 10.8 mg vs 0.36 mg in Dates (Medjool) (+10.4 mg, +2900%).

PotassiumDates (Medjool) higher

Dates (Medjool)

251 mg5% DV

Tofu (Firm)

178 mg4% DV

Dates (Medjool) provides 251 mg vs 178 mg in Tofu (Firm) (+73.0 mg, +41%).

CalciumTofu (Firm) higher

Dates (Medjool)

23.0 mg2% DV

Tofu (Firm)

338 mg26% DV

Tofu (Firm) provides 338 mg vs 23.0 mg in Dates (Medjool) (+315 mg, +1369%).

IronTofu (Firm) higher

Dates (Medjool)

0.32 mg2% DV

Tofu (Firm)

2.4 mg14% DV

Tofu (Firm) provides 2.4 mg vs 0.32 mg in Dates (Medjool) (+2.1 mg, +656%).

MagnesiumTofu (Firm) higher

Dates (Medjool)

19.4 mg5% DV

Tofu (Firm)

44.4 mg11% DV

Tofu (Firm) provides 44.4 mg vs 19.4 mg in Dates (Medjool) (+25.0 mg, +128%).

PhosphorusTofu (Firm) higher

Dates (Medjool)

22.3 mg2% DV

Tofu (Firm)

145 mg12% DV

Tofu (Firm) provides 145 mg vs 22.3 mg in Dates (Medjool) (+123 mg, +551%).

ZincTofu (Firm) higher

Dates (Medjool)

0.16 mg1% DV

Tofu (Firm)

1.1 mg10% DV

Tofu (Firm) provides 1.1 mg vs 0.16 mg in Dates (Medjool) (+0.91 mg, +574%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Dates (Medjool)

0.01 g

Tofu (Firm)

0.95 g5% DV

Tofu (Firm) provides 0.95 g vs 0.01 g in Dates (Medjool) (+0.94 g, +8129%).

Nutrient

Dates (Medjool)Normalized to 300 kcal (108 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Dates (Medjool)

299 kcal15% DV

Tofu (Firm)

300 kcal15% DV

Both Dates (Medjool) and Tofu (Firm) provide similar amounts of calories (energy) (299 kcal).

ProteinTofu (Firm) higher

Dates (Medjool)

2.0 g4% DV

Tofu (Firm)

36.0 g72% DV

Tofu (Firm) provides 36.0 g vs 2.0 g in Dates (Medjool) (+34.1 g, +1743%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

81.0 g29% DV

Tofu (Firm)

6.8 g2% DV

Dates (Medjool) provides 81.0 g vs 6.8 g in Tofu (Firm) (+74.2 g, +1093%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

7.2 g26% DV

Tofu (Firm)

3.2 g12% DV

Dates (Medjool) provides 7.2 g vs 3.2 g in Tofu (Firm) (+4.0 g, +123%).

Total FatTofu (Firm) higher

Dates (Medjool)

0.16 g

Tofu (Firm)

19.0 g24% DV

Tofu (Firm) provides 19.0 g vs 0.16 g in Dates (Medjool) (+18.8 g, +11621%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

71.8 g144% DV

Tofu (Firm)

2.2 g4% DV

Dates (Medjool) provides 71.8 g vs 2.2 g in Tofu (Firm) (+69.5 g, +3107%).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Dates (Medjool)

0 mg

Tofu (Firm)

0.36 mg

Tofu (Firm) has higher vitamin c (0.36 mg vs 0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Dates (Medjool)

7.6 µg1% DV

Tofu (Firm)

0 µg

Dates (Medjool) has higher vitamin a (rae) (7.6 µg vs 0 µg).

Vitamin DSimilar

Dates (Medjool)

0 µg

Tofu (Firm)

0 µg

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

Vitamin ESimilar

Dates (Medjool)

0.05 mg

Tofu (Firm)

0.04 mg

Both Dates (Medjool) and Tofu (Firm) provide similar amounts of vitamin e (0.05 mg).

Vitamin KTofu (Firm) higher

Dates (Medjool)

2.9 µg2% DV

Tofu (Firm)

8.7 µg7% DV

Tofu (Firm) provides 8.7 µg vs 2.9 µg in Dates (Medjool) (+5.7 µg, +197%).

Folate (DFE)Tofu (Firm) higher

Dates (Medjool)

16 µg4% DV

Tofu (Firm)

69 µg17% DV

Tofu (Firm) provides 69 µg vs 16 µg in Dates (Medjool) (+52 µg, +323%).

Thiamin (Vitamin B1)Tofu (Firm) higher

Dates (Medjool)

0.05 mg5% DV

Tofu (Firm)

0.29 mg24% DV

Tofu (Firm) provides 0.29 mg vs 0.05 mg in Dates (Medjool) (+0.24 mg, +442%).

Riboflavin (Vitamin B2)Tofu (Firm) higher

Dates (Medjool)

0.06 mg5% DV

Tofu (Firm)

0.19 mg14% DV

Tofu (Firm) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.06 mg).

Niacin (Vitamin B3)Dates (Medjool) higher

Dates (Medjool)

1.7 mg11% DV

Tofu (Firm)

0.70 mg4% DV

Dates (Medjool) provides 1.7 mg vs 0.70 mg in Tofu (Firm) (+1.0 mg, +147%).

Pantothenic Acid (B5)Dates (Medjool) higher

Dates (Medjool)

0.87 mg17% DV

Tofu (Firm)

0.25 mg5% DV

Dates (Medjool) provides 0.87 mg vs 0.25 mg in Tofu (Firm) (+0.62 mg, +254%).

Vitamin B6Dates (Medjool) higher

Dates (Medjool)

0.27 mg16% DV

Tofu (Firm)

0.17 mg10% DV

Dates (Medjool) provides 0.27 mg vs 0.17 mg in Tofu (Firm) (+0.10 mg, +58%).

Vitamin B12Similar

Dates (Medjool)

0 µg

Tofu (Firm)

0 µg

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

Minerals7 nutrients

SodiumTofu (Firm) higher

Dates (Medjool)

1.1 mg

Tofu (Firm)

32.5 mg1% DV

Tofu (Firm) provides 32.5 mg vs 1.1 mg in Dates (Medjool) (+31.4 mg, +2908%).

PotassiumDates (Medjool) higher

Dates (Medjool)

752 mg16% DV

Tofu (Firm)

534 mg11% DV

Dates (Medjool) provides 752 mg vs 534 mg in Tofu (Firm) (+217 mg, +41%).

CalciumTofu (Firm) higher

Dates (Medjool)

69.1 mg5% DV

Tofu (Firm)

1,018 mg78% DV

Tofu (Firm) provides 1,018 mg vs 69.1 mg in Dates (Medjool) (+949 mg, +1373%).

IronTofu (Firm) higher

Dates (Medjool)

0.97 mg5% DV

Tofu (Firm)

7.4 mg41% DV

Tofu (Firm) provides 7.4 mg vs 0.97 mg in Dates (Medjool) (+6.4 mg, +658%).

MagnesiumTofu (Firm) higher

Dates (Medjool)

58.3 mg14% DV

Tofu (Firm)

134 mg32% DV

Tofu (Firm) provides 134 mg vs 58.3 mg in Dates (Medjool) (+75.2 mg, +129%).

PhosphorusTofu (Firm) higher

Dates (Medjool)

67.0 mg5% DV

Tofu (Firm)

437 mg35% DV

Tofu (Firm) provides 437 mg vs 67.0 mg in Dates (Medjool) (+370 mg, +552%).

ZincTofu (Firm) higher

Dates (Medjool)

0.48 mg4% DV

Tofu (Firm)

3.2 mg29% DV

Tofu (Firm) provides 3.2 mg vs 0.48 mg in Dates (Medjool) (+2.7 mg, +576%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Dates (Medjool)

0.03 g

Tofu (Firm)

2.9 g14% DV

Tofu (Firm) provides 2.9 g vs 0.03 g in Dates (Medjool) (+2.8 g, +8152%).

Dates (Medjool) vs Tofu (Firm)

Dates (Medjool)

Tofu (Firm)

Nutritional Takeaways

Comparison Summary