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  6. Bell pepper vs. Tofu

Bell pepper vs. Tofu — In-Depth Nutrition Comparison

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How are bell peppers and tofu different?

  • Bell peppers are higher in vitamin C and vitamin B6; however, tofu is richer in calcium, manganese, copper, selenium, iron, phosphorus, zinc, and magnesium.
  • Daily need coverage for vitamin C for bell peppers is 89% higher.
  • Bell peppers contain 2 times more vitamin B6 than tofu. While bell peppers contain 0.224mg of vitamin B6, tofu contains only 0.092mg.
  • Tofu has a lower glycemic index (15) than bell peppers (32).

Peppers, sweet, green, raw and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

Infographic

Bell pepper vs Tofu infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Tofu
Tofu
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains less SodiumSodium -78.6%
Contains more MagnesiumMagnesium +480%
Contains more CalciumCalcium +6730%
Contains more PotassiumPotassium +35.4%
Contains more IronIron +682.4%
Contains more CopperCopper +472.7%
Contains more ZincZinc +1107.7%
Contains more PhosphorusPhosphorus +850%
Contains more ManganeseManganese +868%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Tofu
Tofu
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +40100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +26%
Contains more Vitamin B6Vitamin B6 +143.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +177.2%
Contains more Vitamin B2Vitamin B2 +264.3%
Contains more Vitamin B5Vitamin B5 +34.3%
Contains more FolateFolate +190%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bell pepper Tofu DV% diff.
Vitamin C 80.4mg 0.2mg 89%
Calcium 10mg 683mg 67%
Manganese 0.122mg 1.181mg 46%
Copper 0.066mg 0.378mg 35%
Protein 0.86g 17.27g 33%
Polyunsaturated fat 0.062g 4.921g 32%
Selenium 0µg 17.4µg 32%
Iron 0.34mg 2.66mg 29%
Phosphorus 20mg 190mg 24%
Fats 0.17g 8.72g 13%
Zinc 0.13mg 1.57mg 13%
Magnesium 10mg 58mg 11%
Vitamin B6 0.224mg 0.092mg 10%
Vitamin B1 0.057mg 0.158mg 8%
Vitamin K 7.4µg 6%
Vitamin B2 0.028mg 0.102mg 6%
Calories 20kcal 144kcal 6%
Monounsaturated fat 0.008g 1.925g 5%
Saturated fat 0.058g 1.261g 5%
Folate 10µg 29µg 5%
Potassium 175mg 237mg 2%
Vitamin A 18µg 2%
Vitamin E 0.37mg 2%
Fiber 1.7g 2.3g 2%
Vitamin B5 0.099mg 0.133mg 1%
Vitamin B3 0.48mg 0.381mg 1%
Fructose 1.12g 1%
Choline 5.5mg 1%
Carbs 4.64g 2.78g 1%
Net carbs 2.94g 0.48g N/A
Sugar 2.4g N/A
Sodium 3mg 14mg 0%
Tryptophan 0.012mg 0.235mg 0%
Threonine 0.036mg 0.785mg 0%
Isoleucine 0.024mg 0.849mg 0%
Leucine 0.036mg 1.392mg 0%
Lysine 0.039mg 0.883mg 0%
Methionine 0.007mg 0.211mg 0%
Phenylalanine 0.092mg 0.835mg 0%
Valine 0.036mg 0.87mg 0%
Histidine 0.01mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Tofu
Tofu
3
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 CarbsCarbs +66.9%
Contains more WaterWater +34.5%
Contains more ProteinProtein +1908.1%
Contains more FatsFats +5029.4%
Contains more OtherOther +218.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 48%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -95.4%
Contains more Mono. FatMonounsaturated fat +23962.5%
Contains more Poly. FatPolyunsaturated fat +7837.1%

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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. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.