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Black pepper vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between Black pepper and Tofu?

  • Black pepper is richer in Manganese, Copper, Fiber, Iron, Potassium, Magnesium, Vitamin B5, and Vitamin B6, yet Tofu is richer in Calcium, and Selenium.
  • Black pepper's daily need coverage for Manganese is 503% higher.
  • Black pepper has 11 times more Fiber than Tofu. Black pepper has 25.3g of Fiber, while Tofu has 2.3g.

We used Spices, pepper, black and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Black pepper vs Tofu infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +265%
Contains more Magnesium +194.8%
Contains more Potassium +460.8%
Contains more Copper +251.9%
Contains more Manganese +979.8%
Contains more Calcium +54.2%
Contains more Phosphorus +20.3%
Contains less Sodium -30%
Contains more Zinc +31.9%
Contains more Selenium +255.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 133% 365% 123% 68% 118% 3% 33% 444% 1664% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Iron +265%
Contains more Magnesium +194.8%
Contains more Potassium +460.8%
Contains more Copper +251.9%
Contains more Manganese +979.8%
Contains more Calcium +54.2%
Contains more Phosphorus +20.3%
Contains less Sodium -30%
Contains more Zinc +31.9%
Contains more Selenium +255.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
3
Tofu
Contains more Vitamin A +229.5%
Contains more Vitamin B2 +76.5%
Contains more Vitamin B3 +200%
Contains more Vitamin B5 +951.9%
Contains more Vitamin B6 +216.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +46.3%
Contains more Folate +70.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 21% 0% 0% 27% 42% 22% 84% 68% 13% 0% 410%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin A +229.5%
Contains more Vitamin B2 +76.5%
Contains more Vitamin B3 +200%
Contains more Vitamin B5 +951.9%
Contains more Vitamin B6 +216.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +46.3%
Contains more Folate +70.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +2200.4%
Contains more Other +610%
Contains more Protein +66.2%
Contains more Fats +167.5%
Contains more Water +460.4%
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more Carbs +2200.4%
Contains more Other +610%
Contains more Protein +66.2%
Contains more Fats +167.5%
Contains more Water +460.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +160.5%
Contains more Polyunsaturated fat +393.1%
Equal in Saturated Fat - 1.261
44% 24% 32%
Saturated Fat: 1.392 g
Monounsaturated Fat: 0.739 g
Polyunsaturated fat: 0.998 g
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains more Monounsaturated Fat +160.5%
Contains more Polyunsaturated fat +393.1%
Equal in Saturated Fat - 1.261

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black pepper Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Black pepper Tofu Opinion
Net carbs 38.65g 0.48g Black pepper
Protein 10.39g 17.27g Tofu
Fats 3.26g 8.72g Tofu
Carbs 63.95g 2.78g Black pepper
Calories 251kcal 144kcal Black pepper
Fructose 0.23g Black pepper
Sugar 0.64g Tofu
Fiber 25.3g 2.3g Black pepper
Calcium 443mg 683mg Tofu
Iron 9.71mg 2.66mg Black pepper
Magnesium 171mg 58mg Black pepper
Phosphorus 158mg 190mg Tofu
Potassium 1329mg 237mg Black pepper
Sodium 20mg 14mg Tofu
Zinc 1.19mg 1.57mg Tofu
Copper 1.33mg 0.378mg Black pepper
Manganese 12.753mg 1.181mg Black pepper
Selenium 4.9µg 17.4µg Tofu
Vitamin A 547IU 166IU Black pepper
Vitamin A RAE 27µg Black pepper
Vitamin E 1.04mg Black pepper
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.108mg 0.158mg Tofu
Vitamin B2 0.18mg 0.102mg Black pepper
Vitamin B3 1.143mg 0.381mg Black pepper
Vitamin B5 1.399mg 0.133mg Black pepper
Vitamin B6 0.291mg 0.092mg Black pepper
Folate 17µg 29µg Tofu
Vitamin K 163.7µg Black pepper
Tryptophan 0.058mg 0.235mg Tofu
Threonine 0.244mg 0.785mg Tofu
Isoleucine 0.366mg 0.849mg Tofu
Leucine 1.014mg 1.392mg Tofu
Lysine 0.244mg 0.883mg Tofu
Methionine 0.096mg 0.211mg Tofu
Phenylalanine 0.446mg 0.835mg Tofu
Valine 0.547mg 0.87mg Tofu
Histidine 0.159mg 0.431mg Tofu
Saturated Fat 1.392g 1.261g Tofu
Monounsaturated Fat 0.739g 1.925g Tofu
Polyunsaturated fat 0.998g 4.921g Tofu
Omega-3 - ALA 0.152g Black pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black pepper Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
Black pepper
11%
Tofu
Minerals Daily Need Coverage Score
297%
Black pepper
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.131g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 17)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.5)
Which food is richer in vitamins?
Black pepper
Black pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.