Side-by-Side Comparison

Mango vs Tofu (Firm)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Mango

60Calories

0.8Protein

1.6Fiber

36.4Vit 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

-28%

Mango

Mango has fewer calories (energy) (60 kcal vs 83 kcal, 23 kcal less).

Higher Protein

+1117%

Tofu (Firm)

Tofu (Firm) provides 10.0 g vs 0.82 g in Mango (+9.2 g, +1117%).

Higher Dietary Fiber

+78%

Mango

Mango provides 1.6 g vs 0.90 g in Tofu (Firm) (+0.70 g, +78%).

Higher Vitamin C

+36300%

Mango

Mango provides 36.4 mg vs 0.10 mg in Tofu (Firm) (+36.3 mg, +36300%).

Comparing per 100 g standard edible portion.

Nutrient

Mango100 g edible portion

Tofu (Firm)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Tofu (Firm) higher

Mango

60 kcal3% DV

Tofu (Firm)

83 kcal4% DV

Tofu (Firm) provides 83 kcal vs 60 kcal in Mango (+23 kcal, +38%).

ProteinTofu (Firm) higher

Mango

0.82 g2% DV

Tofu (Firm)

10.0 g20% DV

Tofu (Firm) provides 10.0 g vs 0.82 g in Mango (+9.2 g, +1117%).

CarbohydratesMango higher

Mango

15.0 g5% DV

Tofu (Firm)

1.9 g1% DV

Mango provides 15.0 g vs 1.9 g in Tofu (Firm) (+13.1 g, +697%).

Dietary FiberMango higher

Mango

1.6 g6% DV

Tofu (Firm)

0.90 g3% DV

Mango provides 1.6 g vs 0.90 g in Tofu (Firm) (+0.70 g, +78%).

Total FatTofu (Firm) higher

Mango

0.38 g

Tofu (Firm)

5.3 g7% DV

Tofu (Firm) provides 5.3 g vs 0.38 g in Mango (+4.9 g, +1284%).

Total SugarsMango higher

Mango

13.7 g27% DV

Tofu (Firm)

0.62 g1% DV

Mango provides 13.7 g vs 0.62 g in Tofu (Firm) (+13.0 g, +2103%).

Vitamins12 nutrients

Vitamin CMango higher

Mango

36.4 mg40% DV

Tofu (Firm)

0.10 mg

Mango provides 36.4 mg vs 0.10 mg in Tofu (Firm) (+36.3 mg, +36300%).

Vitamin A (RAE)Mango higher

Mango

54 µg6% DV

Tofu (Firm)

0 µg

Mango has higher vitamin a (rae) (54 µg vs 0 µg).

Vitamin DSimilar

Mango

0 µg

Tofu (Firm)

0 µg

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

Vitamin EMango higher

Mango

0.90 mg6% DV

Tofu (Firm)

0.01 mg

Mango provides 0.90 mg vs 0.01 mg in Tofu (Firm) (+0.89 mg, +8900%).

Vitamin KMango higher

Mango

4.2 µg4% DV

Tofu (Firm)

2.4 µg2% DV

Mango provides 4.2 µg vs 2.4 µg in Tofu (Firm) (+1.8 µg, +75%).

Folate (DFE)Mango higher

Mango

43 µg11% DV

Tofu (Firm)

19 µg5% DV

Mango provides 43 µg vs 19 µg in Tofu (Firm) (+24 µg, +126%).

Thiamin (Vitamin B1)Tofu (Firm) higher

Mango

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

Mango

0.04 mg3% DV

Tofu (Firm)

0.05 mg4% DV

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

Niacin (Vitamin B3)Mango higher

Mango

0.67 mg4% DV

Tofu (Firm)

0.20 mg1% DV

Mango provides 0.67 mg vs 0.20 mg in Tofu (Firm) (+0.47 mg, +243%).

Pantothenic Acid (B5)Mango higher

Mango

0.20 mg4% DV

Tofu (Firm)

0.07 mg1% DV

Mango provides slightly more pantothenic acid (b5) (0.20 mg vs 0.07 mg).

Vitamin B6Mango higher

Mango

0.12 mg7% DV

Tofu (Firm)

0.05 mg3% DV

Mango provides slightly more vitamin b6 (0.12 mg vs 0.05 mg).

Vitamin B12Similar

Mango

0 µg

Tofu (Firm)

0 µg

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

Minerals7 nutrients

SodiumTofu (Firm) higher

Mango

1.0 mg

Tofu (Firm)

9.0 mg

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

PotassiumMango higher

Mango

168 mg4% DV

Tofu (Firm)

148 mg3% DV

Mango provides 168 mg vs 148 mg in Tofu (Firm) (+20.0 mg, +14%).

CalciumTofu (Firm) higher

Mango

11.0 mg1% DV

Tofu (Firm)

282 mg22% DV

Tofu (Firm) provides 282 mg vs 11.0 mg in Mango (+271 mg, +2464%).

IronTofu (Firm) higher

Mango

0.16 mg1% DV

Tofu (Firm)

2.0 mg11% DV

Tofu (Firm) provides 2.0 mg vs 0.16 mg in Mango (+1.9 mg, +1175%).

MagnesiumTofu (Firm) higher

Mango

10.0 mg2% DV

Tofu (Firm)

37.0 mg9% DV

Tofu (Firm) provides 37.0 mg vs 10.0 mg in Mango (+27.0 mg, +270%).

PhosphorusTofu (Firm) higher

Mango

14.0 mg1% DV

Tofu (Firm)

121 mg10% DV

Tofu (Firm) provides 121 mg vs 14.0 mg in Mango (+107 mg, +764%).

ZincTofu (Firm) higher

Mango

0.09 mg1% DV

Tofu (Firm)

0.89 mg8% DV

Tofu (Firm) provides 0.89 mg vs 0.09 mg in Mango (+0.80 mg, +889%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Mango

0.09 g

Tofu (Firm)

0.79 g4% DV

Tofu (Firm) provides 0.79 g vs 0.09 g in Mango (+0.70 g, +778%).

Nutrient

Mango336 g (1 whole fruit (336 g))

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

Macronutrients6 nutrients

Calories (Energy)Mango higher

Mango

202 kcal10% DV

Tofu (Firm)

105 kcal5% DV

Mango provides 202 kcal vs 105 kcal in Tofu (Firm) (+97 kcal, +93%).

ProteinTofu (Firm) higher

Mango

2.8 g6% DV

Tofu (Firm)

12.6 g25% DV

Tofu (Firm) provides 12.6 g vs 2.8 g in Mango (+9.8 g, +356%).

CarbohydratesMango higher

Mango

50.3 g18% DV

Tofu (Firm)

2.4 g1% DV

Mango provides 50.3 g vs 2.4 g in Tofu (Firm) (+48.0 g, +2025%).

Dietary FiberMango higher

Mango

5.4 g19% DV

Tofu (Firm)

1.1 g4% DV

Mango provides 5.4 g vs 1.1 g in Tofu (Firm) (+4.2 g, +374%).

Total FatTofu (Firm) higher

Mango

1.3 g2% DV

Tofu (Firm)

6.6 g8% DV

Tofu (Firm) provides 6.6 g vs 1.3 g in Mango (+5.4 g, +419%).

Total SugarsMango higher

Mango

45.9 g92% DV

Tofu (Firm)

0.78 g2% DV

Mango provides 45.9 g vs 0.78 g in Tofu (Firm) (+45.1 g, +5775%).

Vitamins12 nutrients

Vitamin CMango higher

Mango

122 mg136% DV

Tofu (Firm)

0.13 mg

Mango provides 122 mg vs 0.13 mg in Tofu (Firm) (+122 mg, +96967%).

Vitamin A (RAE)Mango higher

Mango

181 µg20% DV

Tofu (Firm)

0 µg

Mango has higher vitamin a (rae) (181 µg vs 0 µg).

Vitamin DSimilar

Mango

0 µg

Tofu (Firm)

0 µg

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

Vitamin EMango higher

Mango

3.0 mg20% DV

Tofu (Firm)

0.01 mg

Mango provides 3.0 mg vs 0.01 mg in Tofu (Firm) (+3.0 mg, +23900%).

Vitamin KMango higher

Mango

14 µg12% DV

Tofu (Firm)

3.0 µg3% DV

Mango provides 14 µg vs 3.0 µg in Tofu (Firm) (+11 µg, +367%).

Folate (DFE)Mango higher

Mango

144 µg36% DV

Tofu (Firm)

24 µg6% DV

Mango provides 144 µg vs 24 µg in Tofu (Firm) (+121 µg, +504%).

Thiamin (Vitamin B1)Similar

Mango

0.09 mg8% DV

Tofu (Firm)

0.10 mg9% DV

Both Mango and Tofu (Firm) provide similar amounts of thiamin (vitamin b1) (0.09 mg).

Riboflavin (Vitamin B2)Mango higher

Mango

0.13 mg10% DV

Tofu (Firm)

0.07 mg5% DV

Mango provides slightly more riboflavin (vitamin b2) (0.13 mg vs 0.07 mg).

Niacin (Vitamin B3)Mango higher

Mango

2.2 mg14% DV

Tofu (Firm)

0.25 mg2% DV

Mango provides 2.2 mg vs 0.25 mg in Tofu (Firm) (+2.0 mg, +815%).

Pantothenic Acid (B5)Mango higher

Mango

0.66 mg13% DV

Tofu (Firm)

0.09 mg2% DV

Mango provides 0.66 mg vs 0.09 mg in Tofu (Firm) (+0.58 mg, +673%).

Vitamin B6Mango higher

Mango

0.40 mg24% DV

Tofu (Firm)

0.06 mg3% DV

Mango provides 0.40 mg vs 0.06 mg in Tofu (Firm) (+0.34 mg, +575%).

Vitamin B12Similar

Mango

0 µg

Tofu (Firm)

0 µg

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

Minerals7 nutrients

SodiumTofu (Firm) higher

Mango

3.4 mg

Tofu (Firm)

11.3 mg

Tofu (Firm) provides 11.3 mg vs 3.4 mg in Mango (+8.0 mg, +238%).

PotassiumMango higher

Mango

564 mg12% DV

Tofu (Firm)

186 mg4% DV

Mango provides 564 mg vs 186 mg in Tofu (Firm) (+378 mg, +203%).

CalciumTofu (Firm) higher

Mango

37.0 mg3% DV

Tofu (Firm)

355 mg27% DV

Tofu (Firm) provides 355 mg vs 37.0 mg in Mango (+318 mg, +861%).

IronTofu (Firm) higher

Mango

0.54 mg3% DV

Tofu (Firm)

2.6 mg14% DV

Tofu (Firm) provides 2.6 mg vs 0.54 mg in Mango (+2.0 mg, +378%).

MagnesiumTofu (Firm) higher

Mango

33.6 mg8% DV

Tofu (Firm)

46.6 mg11% DV

Tofu (Firm) provides 46.6 mg vs 33.6 mg in Mango (+13.0 mg, +39%).

PhosphorusTofu (Firm) higher

Mango

47.0 mg4% DV

Tofu (Firm)

152 mg12% DV

Tofu (Firm) provides 152 mg vs 47.0 mg in Mango (+105 mg, +224%).

ZincTofu (Firm) higher

Mango

0.30 mg3% DV

Tofu (Firm)

1.1 mg10% DV

Tofu (Firm) provides 1.1 mg vs 0.30 mg in Mango (+0.82 mg, +271%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Mango

0.30 g2% DV

Tofu (Firm)

1.00 g5% DV

Tofu (Firm) provides 1.00 g vs 0.30 g in Mango (+0.69 g, +229%).

Nutrient

MangoAmount per 100 kcal (167 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Mango

100 kcal5% DV

Tofu (Firm)

100 kcal5% DV

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

ProteinTofu (Firm) higher

Mango

1.4 g3% DV

Tofu (Firm)

12.0 g24% DV

Tofu (Firm) provides 12.0 g vs 1.4 g in Mango (+10.6 g, +775%).

CarbohydratesMango higher

Mango

25.0 g9% DV

Tofu (Firm)

2.3 g1% DV

Mango provides 25.0 g vs 2.3 g in Tofu (Firm) (+22.8 g, +1009%).

Dietary FiberMango higher

Mango

2.7 g10% DV

Tofu (Firm)

1.1 g4% DV

Mango provides 2.7 g vs 1.1 g in Tofu (Firm) (+1.6 g, +147%).

Total FatTofu (Firm) higher

Mango

0.63 g1% DV

Tofu (Firm)

6.3 g8% DV

Tofu (Firm) provides 6.3 g vs 0.63 g in Mango (+5.7 g, +895%).

Total SugarsMango higher

Mango

22.8 g46% DV

Tofu (Firm)

0.74 g1% DV

Mango provides 22.8 g vs 0.74 g in Tofu (Firm) (+22.1 g, +2966%).

Vitamins12 nutrients

Vitamin CMango higher

Mango

60.8 mg68% DV

Tofu (Firm)

0.12 mg

Mango provides 60.8 mg vs 0.12 mg in Tofu (Firm) (+60.7 mg, +50557%).

Vitamin A (RAE)Mango higher

Mango

90 µg10% DV

Tofu (Firm)

0 µg

Mango has higher vitamin a (rae) (90 µg vs 0 µg).

Vitamin DSimilar

Mango

0 µg

Tofu (Firm)

0 µg

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

Vitamin EMango higher

Mango

1.5 mg10% DV

Tofu (Firm)

0.01 mg

Mango provides 1.5 mg vs 0.01 mg in Tofu (Firm) (+1.5 mg, +12425%).

Vitamin KMango higher

Mango

7.0 µg6% DV

Tofu (Firm)

2.9 µg2% DV

Mango provides 7.0 µg vs 2.9 µg in Tofu (Firm) (+4.1 µg, +144%).

Folate (DFE)Mango higher

Mango

72 µg18% DV

Tofu (Firm)

23 µg6% DV

Mango provides 72 µg vs 23 µg in Tofu (Firm) (+49 µg, +215%).

Thiamin (Vitamin B1)Tofu (Firm) higher

Mango

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

Mango

0.06 mg5% DV

Tofu (Firm)

0.06 mg5% DV

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

Niacin (Vitamin B3)Mango higher

Mango

1.1 mg7% DV

Tofu (Firm)

0.23 mg1% DV

Mango provides 1.1 mg vs 0.23 mg in Tofu (Firm) (+0.88 mg, +377%).

Pantothenic Acid (B5)Mango higher

Mango

0.33 mg7% DV

Tofu (Firm)

0.08 mg2% DV

Mango provides 0.33 mg vs 0.08 mg in Tofu (Firm) (+0.25 mg, +303%).

Vitamin B6Mango higher

Mango

0.20 mg12% DV

Tofu (Firm)

0.06 mg3% DV

Mango provides slightly more vitamin b6 (0.20 mg vs 0.06 mg).

Vitamin B12Similar

Mango

0 µg

Tofu (Firm)

0 µg

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

Minerals7 nutrients

SodiumTofu (Firm) higher

Mango

1.7 mg

Tofu (Firm)

10.8 mg

Tofu (Firm) provides 10.8 mg vs 1.7 mg in Mango (+9.1 mg, +547%).

PotassiumMango higher

Mango

281 mg6% DV

Tofu (Firm)

178 mg4% DV

Mango provides 281 mg vs 178 mg in Tofu (Firm) (+103 mg, +58%).

CalciumTofu (Firm) higher

Mango

18.4 mg1% DV

Tofu (Firm)

338 mg26% DV

Tofu (Firm) provides 338 mg vs 18.4 mg in Mango (+320 mg, +1742%).

IronTofu (Firm) higher

Mango

0.27 mg1% DV

Tofu (Firm)

2.4 mg14% DV

Tofu (Firm) provides 2.4 mg vs 0.27 mg in Mango (+2.2 mg, +816%).

MagnesiumTofu (Firm) higher

Mango

16.7 mg4% DV

Tofu (Firm)

44.4 mg11% DV

Tofu (Firm) provides 44.4 mg vs 16.7 mg in Mango (+27.7 mg, +166%).

PhosphorusTofu (Firm) higher

Mango

23.4 mg2% DV

Tofu (Firm)

145 mg12% DV

Tofu (Firm) provides 145 mg vs 23.4 mg in Mango (+122 mg, +521%).

ZincTofu (Firm) higher

Mango

0.15 mg1% DV

Tofu (Firm)

1.1 mg10% DV

Tofu (Firm) provides 1.1 mg vs 0.15 mg in Mango (+0.92 mg, +611%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Mango

0.15 g1% DV

Tofu (Firm)

0.95 g5% DV

Tofu (Firm) provides 0.95 g vs 0.15 g in Mango (+0.80 g, +531%).

Nutrient

MangoNormalized to 300 kcal (500 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Mango

300 kcal15% DV

Tofu (Firm)

300 kcal15% DV

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

ProteinTofu (Firm) higher

Mango

4.1 g8% DV

Tofu (Firm)

36.0 g72% DV

Tofu (Firm) provides 36.0 g vs 4.1 g in Mango (+31.9 g, +779%).

CarbohydratesMango higher

Mango

74.9 g27% DV

Tofu (Firm)

6.8 g2% DV

Mango provides 74.9 g vs 6.8 g in Tofu (Firm) (+68.1 g, +1004%).

Dietary FiberMango higher

Mango

8.0 g29% DV

Tofu (Firm)

3.2 g12% DV

Mango provides 8.0 g vs 3.2 g in Tofu (Firm) (+4.8 g, +146%).

Total FatTofu (Firm) higher

Mango

1.9 g2% DV

Tofu (Firm)

19.0 g24% DV

Tofu (Firm) provides 19.0 g vs 1.9 g in Mango (+17.1 g, +899%).

Total SugarsMango higher

Mango

68.3 g137% DV

Tofu (Firm)

2.2 g4% DV

Mango provides 68.3 g vs 2.2 g in Tofu (Firm) (+66.1 g, +2952%).

Vitamins12 nutrients

Vitamin CMango higher

Mango

182 mg202% DV

Tofu (Firm)

0.36 mg

Mango provides 182 mg vs 0.36 mg in Tofu (Firm) (+182 mg, +50316%).

Vitamin A (RAE)Mango higher

Mango

270 µg30% DV

Tofu (Firm)

0 µg

Mango has higher vitamin a (rae) (270 µg vs 0 µg).

Vitamin DSimilar

Mango

0 µg

Tofu (Firm)

0 µg

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

Vitamin EMango higher

Mango

4.5 mg30% DV

Tofu (Firm)

0.04 mg

Mango provides 4.5 mg vs 0.04 mg in Tofu (Firm) (+4.5 mg, +12365%).

Vitamin KMango higher

Mango

21 µg18% DV

Tofu (Firm)

8.7 µg7% DV

Mango provides 21 µg vs 8.7 µg in Tofu (Firm) (+12 µg, +142%).

Folate (DFE)Mango higher

Mango

215 µg54% DV

Tofu (Firm)

69 µg17% DV

Mango provides 215 µg vs 69 µg in Tofu (Firm) (+146 µg, +213%).

Thiamin (Vitamin B1)Tofu (Firm) higher

Mango

0.14 mg12% DV

Tofu (Firm)

0.29 mg24% DV

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

Riboflavin (Vitamin B2)Similar

Mango

0.19 mg15% DV

Tofu (Firm)

0.19 mg14% DV

Both Mango and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.19 mg).

Niacin (Vitamin B3)Mango higher

Mango

3.3 mg21% DV

Tofu (Firm)

0.70 mg4% DV

Mango provides 3.3 mg vs 0.70 mg in Tofu (Firm) (+2.6 mg, +375%).

Pantothenic Acid (B5)Mango higher

Mango

0.99 mg20% DV

Tofu (Firm)

0.25 mg5% DV

Mango provides 0.99 mg vs 0.25 mg in Tofu (Firm) (+0.74 mg, +301%).

Vitamin B6Mango higher

Mango

0.60 mg35% DV

Tofu (Firm)

0.17 mg10% DV

Mango provides 0.60 mg vs 0.17 mg in Tofu (Firm) (+0.43 mg, +251%).

Vitamin B12Similar

Mango

0 µg

Tofu (Firm)

0 µg

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

Minerals7 nutrients

SodiumTofu (Firm) higher

Mango

5.0 mg

Tofu (Firm)

32.5 mg1% DV

Tofu (Firm) provides 32.5 mg vs 5.0 mg in Mango (+27.5 mg, +550%).

PotassiumMango higher

Mango

840 mg18% DV

Tofu (Firm)

534 mg11% DV

Mango provides 840 mg vs 534 mg in Tofu (Firm) (+306 mg, +57%).

CalciumTofu (Firm) higher

Mango

55.0 mg4% DV

Tofu (Firm)

1,018 mg78% DV

Tofu (Firm) provides 1,018 mg vs 55.0 mg in Mango (+963 mg, +1751%).

IronTofu (Firm) higher

Mango

0.80 mg4% DV

Tofu (Firm)

7.4 mg41% DV

Tofu (Firm) provides 7.4 mg vs 0.80 mg in Mango (+6.6 mg, +821%).

MagnesiumTofu (Firm) higher

Mango

50.0 mg12% DV

Tofu (Firm)

134 mg32% DV

Tofu (Firm) provides 134 mg vs 50.0 mg in Mango (+83.6 mg, +167%).

PhosphorusTofu (Firm) higher

Mango

70.0 mg6% DV

Tofu (Firm)

437 mg35% DV

Tofu (Firm) provides 437 mg vs 70.0 mg in Mango (+367 mg, +524%).

ZincTofu (Firm) higher

Mango

0.45 mg4% DV

Tofu (Firm)

3.2 mg29% DV

Tofu (Firm) provides 3.2 mg vs 0.45 mg in Mango (+2.8 mg, +614%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Mango

0.45 g2% DV

Tofu (Firm)

2.9 g14% DV

Tofu (Firm) provides 2.9 g vs 0.45 g in Mango (+2.4 g, +534%).

Mango vs Tofu (Firm)

Mango

Tofu (Firm)

Nutritional Takeaways

Comparison Summary