Side-by-Side Comparison

Kiwi (Kiwifruit) vs Tofu (Firm)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean sliced green kiwi displaying emerald flesh and tiny black seeds

fruits

Kiwi (Kiwifruit)

61Calories

1.1Protein

3.0Fiber

92.7Vit 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

-27%

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) has fewer calories (energy) (61 kcal vs 83 kcal, 22 kcal less).

Higher Protein

+775%

Tofu (Firm)

Tofu (Firm) provides 10.0 g vs 1.1 g in Kiwi (Kiwifruit) (+8.8 g, +775%).

Higher Dietary Fiber

+233%

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) provides 3.0 g vs 0.90 g in Tofu (Firm) (+2.1 g, +233%).

Higher Vitamin C

+92600%

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) provides 92.7 mg vs 0.10 mg in Tofu (Firm) (+92.6 mg, +92600%).

Comparing per 100 g standard edible portion.

Nutrient

Kiwi (Kiwifruit)100 g edible portion

Tofu (Firm)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Tofu (Firm) higher

Kiwi (Kiwifruit)

61 kcal3% DV

Tofu (Firm)

83 kcal4% DV

Tofu (Firm) provides 83 kcal vs 61 kcal in Kiwi (Kiwifruit) (+22 kcal, +36%).

ProteinTofu (Firm) higher

Kiwi (Kiwifruit)

1.1 g2% DV

Tofu (Firm)

10.0 g20% DV

Tofu (Firm) provides 10.0 g vs 1.1 g in Kiwi (Kiwifruit) (+8.8 g, +775%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

14.7 g5% DV

Tofu (Firm)

1.9 g1% DV

Kiwi (Kiwifruit) provides 14.7 g vs 1.9 g in Tofu (Firm) (+12.8 g, +680%).

Dietary FiberKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

3.0 g11% DV

Tofu (Firm)

0.90 g3% DV

Kiwi (Kiwifruit) provides 3.0 g vs 0.90 g in Tofu (Firm) (+2.1 g, +233%).

Total FatTofu (Firm) higher

Kiwi (Kiwifruit)

0.52 g1% DV

Tofu (Firm)

5.3 g7% DV

Tofu (Firm) provides 5.3 g vs 0.52 g in Kiwi (Kiwifruit) (+4.7 g, +912%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

9.0 g18% DV

Tofu (Firm)

0.62 g1% DV

Kiwi (Kiwifruit) provides 9.0 g vs 0.62 g in Tofu (Firm) (+8.4 g, +1350%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

92.7 mg103% DV

Tofu (Firm)

0.10 mg

Kiwi (Kiwifruit) provides 92.7 mg vs 0.10 mg in Tofu (Firm) (+92.6 mg, +92600%).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

4.0 µg

Tofu (Firm)

0 µg

Kiwi (Kiwifruit) has higher vitamin a (rae) (4.0 µg vs 0 µg).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Tofu (Firm)

0 µg

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

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1.5 mg10% DV

Tofu (Firm)

0.01 mg

Kiwi (Kiwifruit) provides 1.5 mg vs 0.01 mg in Tofu (Firm) (+1.5 mg, +14500%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

40 µg34% DV

Tofu (Firm)

2.4 µg2% DV

Kiwi (Kiwifruit) provides 40 µg vs 2.4 µg in Tofu (Firm) (+38 µg, +1579%).

Folate (DFE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

25 µg6% DV

Tofu (Firm)

19 µg5% DV

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

Thiamin (Vitamin B1)Tofu (Firm) higher

Kiwi (Kiwifruit)

0.03 mg2% DV

Tofu (Firm)

0.08 mg7% DV

Tofu (Firm) provides slightly more thiamin (vitamin b1) (0.08 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Similar

Kiwi (Kiwifruit)

0.03 mg2% DV

Tofu (Firm)

0.05 mg4% DV

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

Niacin (Vitamin B3)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.34 mg2% DV

Tofu (Firm)

0.20 mg1% DV

Kiwi (Kiwifruit) provides 0.34 mg vs 0.20 mg in Tofu (Firm) (+0.15 mg, +75%).

Pantothenic Acid (B5)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.18 mg4% DV

Tofu (Firm)

0.07 mg1% DV

Kiwi (Kiwifruit) provides slightly more pantothenic acid (b5) (0.18 mg vs 0.07 mg).

Vitamin B6Similar

Kiwi (Kiwifruit)

0.06 mg4% DV

Tofu (Firm)

0.05 mg3% DV

Both Kiwi (Kiwifruit) and Tofu (Firm) provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Tofu (Firm)

0 µg

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

Minerals7 nutrients

SodiumTofu (Firm) higher

Kiwi (Kiwifruit)

3.0 mg

Tofu (Firm)

9.0 mg

Tofu (Firm) provides 9.0 mg vs 3.0 mg in Kiwi (Kiwifruit) (+6.0 mg, +200%).

PotassiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

312 mg7% DV

Tofu (Firm)

148 mg3% DV

Kiwi (Kiwifruit) provides 312 mg vs 148 mg in Tofu (Firm) (+164 mg, +111%).

CalciumTofu (Firm) higher

Kiwi (Kiwifruit)

34.0 mg3% DV

Tofu (Firm)

282 mg22% DV

Tofu (Firm) provides 282 mg vs 34.0 mg in Kiwi (Kiwifruit) (+248 mg, +729%).

IronTofu (Firm) higher

Kiwi (Kiwifruit)

0.31 mg2% DV

Tofu (Firm)

2.0 mg11% DV

Tofu (Firm) provides 2.0 mg vs 0.31 mg in Kiwi (Kiwifruit) (+1.7 mg, +558%).

MagnesiumTofu (Firm) higher

Kiwi (Kiwifruit)

17.0 mg4% DV

Tofu (Firm)

37.0 mg9% DV

Tofu (Firm) provides 37.0 mg vs 17.0 mg in Kiwi (Kiwifruit) (+20.0 mg, +118%).

PhosphorusTofu (Firm) higher

Kiwi (Kiwifruit)

34.0 mg3% DV

Tofu (Firm)

121 mg10% DV

Tofu (Firm) provides 121 mg vs 34.0 mg in Kiwi (Kiwifruit) (+87.0 mg, +256%).

ZincTofu (Firm) higher

Kiwi (Kiwifruit)

0.14 mg1% DV

Tofu (Firm)

0.89 mg8% DV

Tofu (Firm) provides 0.89 mg vs 0.14 mg in Kiwi (Kiwifruit) (+0.75 mg, +536%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Kiwi (Kiwifruit)

0.03 g

Tofu (Firm)

0.79 g4% DV

Tofu (Firm) provides 0.79 g vs 0.03 g in Kiwi (Kiwifruit) (+0.76 g, +2624%).

Nutrient

Kiwi (Kiwifruit)69 g (1 medium kiwi (69 g))

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

Macronutrients6 nutrients

Calories (Energy)Tofu (Firm) higher

Kiwi (Kiwifruit)

42 kcal2% DV

Tofu (Firm)

105 kcal5% DV

Tofu (Firm) provides 105 kcal vs 42 kcal in Kiwi (Kiwifruit) (+62 kcal, +148%).

ProteinTofu (Firm) higher

Kiwi (Kiwifruit)

0.79 g2% DV

Tofu (Firm)

12.6 g25% DV

Tofu (Firm) provides 12.6 g vs 0.79 g in Kiwi (Kiwifruit) (+11.8 g, +1499%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

10.1 g4% DV

Tofu (Firm)

2.4 g1% DV

Kiwi (Kiwifruit) provides 10.1 g vs 2.4 g in Tofu (Firm) (+7.7 g, +327%).

Dietary FiberKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

2.1 g7% DV

Tofu (Firm)

1.1 g4% DV

Kiwi (Kiwifruit) provides 2.1 g vs 1.1 g in Tofu (Firm) (+0.94 g, +83%).

Total FatTofu (Firm) higher

Kiwi (Kiwifruit)

0.36 g

Tofu (Firm)

6.6 g8% DV

Tofu (Firm) provides 6.6 g vs 0.36 g in Kiwi (Kiwifruit) (+6.3 g, +1747%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

6.2 g12% DV

Tofu (Firm)

0.78 g2% DV

Kiwi (Kiwifruit) provides 6.2 g vs 0.78 g in Tofu (Firm) (+5.4 g, +694%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

64.0 mg71% DV

Tofu (Firm)

0.13 mg

Kiwi (Kiwifruit) provides 64.0 mg vs 0.13 mg in Tofu (Firm) (+63.8 mg, +50664%).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

2.8 µg

Tofu (Firm)

0 µg

Kiwi (Kiwifruit) has higher vitamin a (rae) (2.8 µg vs 0 µg).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Tofu (Firm)

0 µg

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

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1.0 mg7% DV

Tofu (Firm)

0.01 mg

Kiwi (Kiwifruit) provides 1.0 mg vs 0.01 mg in Tofu (Firm) (+0.99 mg, +7895%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

28 µg23% DV

Tofu (Firm)

3.0 µg3% DV

Kiwi (Kiwifruit) provides 28 µg vs 3.0 µg in Tofu (Firm) (+25 µg, +820%).

Folate (DFE)Tofu (Firm) higher

Kiwi (Kiwifruit)

17 µg4% DV

Tofu (Firm)

24 µg6% DV

Tofu (Firm) provides 24 µg vs 17 µg in Kiwi (Kiwifruit) (+6.7 µg, +39%).

Thiamin (Vitamin B1)Tofu (Firm) higher

Kiwi (Kiwifruit)

0.02 mg2% DV

Tofu (Firm)

0.10 mg9% DV

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

Riboflavin (Vitamin B2)Similar

Kiwi (Kiwifruit)

0.02 mg1% DV

Tofu (Firm)

0.07 mg5% DV

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

Niacin (Vitamin B3)Similar

Kiwi (Kiwifruit)

0.24 mg1% DV

Tofu (Firm)

0.25 mg2% DV

Both Kiwi (Kiwifruit) and Tofu (Firm) provide similar amounts of niacin (vitamin b3) (0.24 mg).

Pantothenic Acid (B5)Similar

Kiwi (Kiwifruit)

0.13 mg3% DV

Tofu (Firm)

0.09 mg2% DV

Both Kiwi (Kiwifruit) and Tofu (Firm) provide similar amounts of pantothenic acid (b5) (0.13 mg).

Vitamin B6Similar

Kiwi (Kiwifruit)

0.04 mg3% DV

Tofu (Firm)

0.06 mg3% DV

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

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Tofu (Firm)

0 µg

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

Minerals7 nutrients

SodiumTofu (Firm) higher

Kiwi (Kiwifruit)

2.1 mg

Tofu (Firm)

11.3 mg

Tofu (Firm) provides 11.3 mg vs 2.1 mg in Kiwi (Kiwifruit) (+9.3 mg, +448%).

PotassiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

215 mg5% DV

Tofu (Firm)

186 mg4% DV

Kiwi (Kiwifruit) provides 215 mg vs 186 mg in Tofu (Firm) (+28.8 mg, +15%).

CalciumTofu (Firm) higher

Kiwi (Kiwifruit)

23.5 mg2% DV

Tofu (Firm)

355 mg27% DV

Tofu (Firm) provides 355 mg vs 23.5 mg in Kiwi (Kiwifruit) (+332 mg, +1415%).

IronTofu (Firm) higher

Kiwi (Kiwifruit)

0.21 mg1% DV

Tofu (Firm)

2.6 mg14% DV

Tofu (Firm) provides 2.6 mg vs 0.21 mg in Kiwi (Kiwifruit) (+2.4 mg, +1102%).

MagnesiumTofu (Firm) higher

Kiwi (Kiwifruit)

11.7 mg3% DV

Tofu (Firm)

46.6 mg11% DV

Tofu (Firm) provides 46.6 mg vs 11.7 mg in Kiwi (Kiwifruit) (+34.9 mg, +297%).

PhosphorusTofu (Firm) higher

Kiwi (Kiwifruit)

23.5 mg2% DV

Tofu (Firm)

152 mg12% DV

Tofu (Firm) provides 152 mg vs 23.5 mg in Kiwi (Kiwifruit) (+129 mg, +550%).

ZincTofu (Firm) higher

Kiwi (Kiwifruit)

0.10 mg1% DV

Tofu (Firm)

1.1 mg10% DV

Tofu (Firm) provides 1.1 mg vs 0.10 mg in Kiwi (Kiwifruit) (+1.0 mg, +1061%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Kiwi (Kiwifruit)

0.02 g

Tofu (Firm)

1.00 g5% DV

Tofu (Firm) provides 1.00 g vs 0.02 g in Kiwi (Kiwifruit) (+0.98 g, +4875%).

Nutrient

Kiwi (Kiwifruit)Amount per 100 kcal (164 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Kiwi (Kiwifruit)

100 kcal5% DV

Tofu (Firm)

100 kcal5% DV

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

ProteinTofu (Firm) higher

Kiwi (Kiwifruit)

1.9 g4% DV

Tofu (Firm)

12.0 g24% DV

Tofu (Firm) provides 12.0 g vs 1.9 g in Kiwi (Kiwifruit) (+10.1 g, +541%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

24.0 g9% DV

Tofu (Firm)

2.3 g1% DV

Kiwi (Kiwifruit) provides 24.0 g vs 2.3 g in Tofu (Firm) (+21.8 g, +966%).

Dietary FiberKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

4.9 g18% DV

Tofu (Firm)

1.1 g4% DV

Kiwi (Kiwifruit) provides 4.9 g vs 1.1 g in Tofu (Firm) (+3.8 g, +356%).

Total FatTofu (Firm) higher

Kiwi (Kiwifruit)

0.85 g1% DV

Tofu (Firm)

6.3 g8% DV

Tofu (Firm) provides 6.3 g vs 0.85 g in Kiwi (Kiwifruit) (+5.5 g, +640%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

14.7 g29% DV

Tofu (Firm)

0.74 g1% DV

Kiwi (Kiwifruit) provides 14.7 g vs 0.74 g in Tofu (Firm) (+14.0 g, +1882%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

152 mg169% DV

Tofu (Firm)

0.12 mg

Kiwi (Kiwifruit) provides 152 mg vs 0.12 mg in Tofu (Firm) (+152 mg, +126590%).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

6.6 µg1% DV

Tofu (Firm)

0 µg

Kiwi (Kiwifruit) has higher vitamin a (rae) (6.6 µg vs 0 µg).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Tofu (Firm)

0 µg

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

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

2.4 mg16% DV

Tofu (Firm)

0.01 mg

Kiwi (Kiwifruit) provides 2.4 mg vs 0.01 mg in Tofu (Firm) (+2.4 mg, +19853%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

66 µg55% DV

Tofu (Firm)

2.9 µg2% DV

Kiwi (Kiwifruit) provides 66 µg vs 2.9 µg in Tofu (Firm) (+63 µg, +2195%).

Folate (DFE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

41 µg10% DV

Tofu (Firm)

23 µg6% DV

Kiwi (Kiwifruit) provides 41 µg vs 23 µg in Tofu (Firm) (+18 µg, +80%).

Thiamin (Vitamin B1)Tofu (Firm) higher

Kiwi (Kiwifruit)

0.04 mg4% DV

Tofu (Firm)

0.10 mg8% DV

Tofu (Firm) provides slightly more thiamin (vitamin b1) (0.10 mg vs 0.04 mg).

Riboflavin (Vitamin B2)Similar

Kiwi (Kiwifruit)

0.04 mg3% DV

Tofu (Firm)

0.06 mg5% DV

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

Niacin (Vitamin B3)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.56 mg3% DV

Tofu (Firm)

0.23 mg1% DV

Kiwi (Kiwifruit) provides 0.56 mg vs 0.23 mg in Tofu (Firm) (+0.33 mg, +139%).

Pantothenic Acid (B5)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.30 mg6% DV

Tofu (Firm)

0.08 mg2% DV

Kiwi (Kiwifruit) provides 0.30 mg vs 0.08 mg in Tofu (Firm) (+0.22 mg, +268%).

Vitamin B6Similar

Kiwi (Kiwifruit)

0.10 mg6% DV

Tofu (Firm)

0.06 mg3% DV

Both Kiwi (Kiwifruit) and Tofu (Firm) provide similar amounts of vitamin b6 (0.10 mg).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Tofu (Firm)

0 µg

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

Minerals7 nutrients

SodiumTofu (Firm) higher

Kiwi (Kiwifruit)

4.9 mg

Tofu (Firm)

10.8 mg

Tofu (Firm) provides 10.8 mg vs 4.9 mg in Kiwi (Kiwifruit) (+5.9 mg, +120%).

PotassiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

512 mg11% DV

Tofu (Firm)

178 mg4% DV

Kiwi (Kiwifruit) provides 512 mg vs 178 mg in Tofu (Firm) (+334 mg, +188%).

CalciumTofu (Firm) higher

Kiwi (Kiwifruit)

55.8 mg4% DV

Tofu (Firm)

338 mg26% DV

Tofu (Firm) provides 338 mg vs 55.8 mg in Kiwi (Kiwifruit) (+283 mg, +507%).

IronTofu (Firm) higher

Kiwi (Kiwifruit)

0.51 mg3% DV

Tofu (Firm)

2.4 mg14% DV

Tofu (Firm) provides 2.4 mg vs 0.51 mg in Kiwi (Kiwifruit) (+1.9 mg, +382%).

MagnesiumTofu (Firm) higher

Kiwi (Kiwifruit)

27.9 mg7% DV

Tofu (Firm)

44.4 mg11% DV

Tofu (Firm) provides 44.4 mg vs 27.9 mg in Kiwi (Kiwifruit) (+16.5 mg, +59%).

PhosphorusTofu (Firm) higher

Kiwi (Kiwifruit)

55.8 mg4% DV

Tofu (Firm)

145 mg12% DV

Tofu (Firm) provides 145 mg vs 55.8 mg in Kiwi (Kiwifruit) (+89.4 mg, +160%).

ZincTofu (Firm) higher

Kiwi (Kiwifruit)

0.23 mg2% DV

Tofu (Firm)

1.1 mg10% DV

Tofu (Firm) provides 1.1 mg vs 0.23 mg in Kiwi (Kiwifruit) (+0.84 mg, +365%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Kiwi (Kiwifruit)

0.05 g

Tofu (Firm)

0.95 g5% DV

Tofu (Firm) provides 0.95 g vs 0.05 g in Kiwi (Kiwifruit) (+0.90 g, +1893%).

Nutrient

Kiwi (Kiwifruit)Normalized to 300 kcal (492 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Kiwi (Kiwifruit)

300 kcal15% DV

Tofu (Firm)

300 kcal15% DV

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

ProteinTofu (Firm) higher

Kiwi (Kiwifruit)

5.6 g11% DV

Tofu (Firm)

36.0 g72% DV

Tofu (Firm) provides 36.0 g vs 5.6 g in Kiwi (Kiwifruit) (+30.4 g, +542%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

72.1 g26% DV

Tofu (Firm)

6.8 g2% DV

Kiwi (Kiwifruit) provides 72.1 g vs 6.8 g in Tofu (Firm) (+65.3 g, +963%).

Dietary FiberKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

14.8 g53% DV

Tofu (Firm)

3.2 g12% DV

Kiwi (Kiwifruit) provides 14.8 g vs 3.2 g in Tofu (Firm) (+11.5 g, +354%).

Total FatTofu (Firm) higher

Kiwi (Kiwifruit)

2.6 g3% DV

Tofu (Firm)

19.0 g24% DV

Tofu (Firm) provides 19.0 g vs 2.6 g in Kiwi (Kiwifruit) (+16.4 g, +642%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

44.2 g88% DV

Tofu (Firm)

2.2 g4% DV

Kiwi (Kiwifruit) provides 44.2 g vs 2.2 g in Tofu (Firm) (+42.0 g, +1876%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

456 mg507% DV

Tofu (Firm)

0.36 mg

Kiwi (Kiwifruit) provides 456 mg vs 0.36 mg in Tofu (Firm) (+456 mg, +126239%).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

20 µg2% DV

Tofu (Firm)

0 µg

Kiwi (Kiwifruit) has higher vitamin a (rae) (20 µg vs 0 µg).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Tofu (Firm)

0 µg

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

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

7.2 mg48% DV

Tofu (Firm)

0.04 mg

Kiwi (Kiwifruit) provides 7.2 mg vs 0.04 mg in Tofu (Firm) (+7.1 mg, +19798%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

198 µg165% DV

Tofu (Firm)

8.7 µg7% DV

Kiwi (Kiwifruit) provides 198 µg vs 8.7 µg in Tofu (Firm) (+190 µg, +2189%).

Folate (DFE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

123 µg31% DV

Tofu (Firm)

69 µg17% DV

Kiwi (Kiwifruit) provides 123 µg vs 69 µg in Tofu (Firm) (+54 µg, +79%).

Thiamin (Vitamin B1)Tofu (Firm) higher

Kiwi (Kiwifruit)

0.13 mg11% DV

Tofu (Firm)

0.29 mg24% DV

Tofu (Firm) provides 0.29 mg vs 0.13 mg in Kiwi (Kiwifruit) (+0.16 mg, +120%).

Riboflavin (Vitamin B2)Tofu (Firm) higher

Kiwi (Kiwifruit)

0.12 mg9% DV

Tofu (Firm)

0.19 mg14% DV

Tofu (Firm) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.12 mg).

Niacin (Vitamin B3)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1.7 mg10% DV

Tofu (Firm)

0.70 mg4% DV

Kiwi (Kiwifruit) provides 1.7 mg vs 0.70 mg in Tofu (Firm) (+0.97 mg, +138%).

Pantothenic Acid (B5)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.90 mg18% DV

Tofu (Firm)

0.25 mg5% DV

Kiwi (Kiwifruit) provides 0.90 mg vs 0.25 mg in Tofu (Firm) (+0.65 mg, +267%).

Vitamin B6Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.31 mg18% DV

Tofu (Firm)

0.17 mg10% DV

Kiwi (Kiwifruit) provides 0.31 mg vs 0.17 mg in Tofu (Firm) (+0.14 mg, +83%).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Tofu (Firm)

0 µg

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

Minerals7 nutrients

SodiumTofu (Firm) higher

Kiwi (Kiwifruit)

14.8 mg1% DV

Tofu (Firm)

32.5 mg1% DV

Tofu (Firm) provides 32.5 mg vs 14.8 mg in Kiwi (Kiwifruit) (+17.7 mg, +120%).

PotassiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1,535 mg33% DV

Tofu (Firm)

534 mg11% DV

Kiwi (Kiwifruit) provides 1,535 mg vs 534 mg in Tofu (Firm) (+1,001 mg, +187%).

CalciumTofu (Firm) higher

Kiwi (Kiwifruit)

167 mg13% DV

Tofu (Firm)

1,018 mg78% DV

Tofu (Firm) provides 1,018 mg vs 167 mg in Kiwi (Kiwifruit) (+851 mg, +509%).

IronTofu (Firm) higher

Kiwi (Kiwifruit)

1.5 mg8% DV

Tofu (Firm)

7.4 mg41% DV

Tofu (Firm) provides 7.4 mg vs 1.5 mg in Kiwi (Kiwifruit) (+5.8 mg, +383%).

MagnesiumTofu (Firm) higher

Kiwi (Kiwifruit)

83.6 mg20% DV

Tofu (Firm)

134 mg32% DV

Tofu (Firm) provides 134 mg vs 83.6 mg in Kiwi (Kiwifruit) (+49.9 mg, +60%).

PhosphorusTofu (Firm) higher

Kiwi (Kiwifruit)

167 mg13% DV

Tofu (Firm)

437 mg35% DV

Tofu (Firm) provides 437 mg vs 167 mg in Kiwi (Kiwifruit) (+270 mg, +161%).

ZincTofu (Firm) higher

Kiwi (Kiwifruit)

0.69 mg6% DV

Tofu (Firm)

3.2 mg29% DV

Tofu (Firm) provides 3.2 mg vs 0.69 mg in Kiwi (Kiwifruit) (+2.5 mg, +366%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Kiwi (Kiwifruit)

0.14 g1% DV

Tofu (Firm)

2.9 g14% DV

Tofu (Firm) provides 2.9 g vs 0.14 g in Kiwi (Kiwifruit) (+2.7 g, +1899%).

Kiwi (Kiwifruit) vs Tofu (Firm)

Kiwi (Kiwifruit)

Tofu (Firm)

Nutritional Takeaways

Comparison Summary