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  6. Bell pepper vs. Tofu

Bell pepper vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between bell peppers and tofu

  • Bell peppers have more vitamin C, vitamin B6, and vitamin A; however, tofu is richer in iron, calcium, manganese, selenium, copper, phosphorus, and zinc.
  • Bell peppers cover your daily vitamin C needs 89% more than tofu.
  • Tofu has 5 times less vitamin B6 than bell peppers. Bell peppers have 0.224mg of vitamin B6, while tofu has 0.047mg.
  • Bell peppers have a higher glycemic index. The glycemic index of bell peppers is 32, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Peppers, sweet, green, raw and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Bell 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.
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
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +44.6%
Contains less SodiumSodium -57.1%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +3400%
Contains more IronIron +1476.5%
Contains more CopperCopper +192.4%
Contains more ZincZinc +515.4%
Contains more PhosphorusPhosphorus +385%
Contains more ManganeseManganese +395.9%
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +80300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3600%
Contains more Vitamin B3Vitamin B3 +146.2%
Contains more Vitamin B5Vitamin B5 +45.6%
Contains more Vitamin B6Vitamin B6 +376.6%
Contains more Vitamin KVitamin K +208.3%
Contains more Vitamin B1Vitamin B1 +42.1%
Contains more Vitamin B2Vitamin B2 +85.7%
Contains more FolateFolate +50%
Contains more CholineCholine +423.6%
~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 0.1mg 89%
Iron 0.34mg 5.36mg 63%
Calcium 10mg 350mg 34%
Manganese 0.122mg 0.605mg 21%
Polyunsaturated fat 0.062g 2.699g 18%
Selenium 0µg 8.9µg 16%
Vitamin B6 0.224mg 0.047mg 14%
Protein 0.86g 8.08g 14%
Copper 0.066mg 0.193mg 14%
Phosphorus 20mg 97mg 11%
Fats 0.17g 4.78g 7%
Fiber 1.7g 0.3g 6%
Zinc 0.13mg 0.8mg 6%
Magnesium 10mg 30mg 5%
Choline 5.5mg 28.8mg 4%
Vitamin K 7.4µg 2.4µg 4%
Saturated fat 0.058g 0.691g 3%
Monounsaturated fat 0.008g 1.056g 3%
Calories 20kcal 76kcal 3%
Vitamin B3 0.48mg 0.195mg 2%
Vitamin B1 0.057mg 0.081mg 2%
Vitamin B2 0.028mg 0.052mg 2%
Potassium 175mg 121mg 2%
Vitamin E 0.37mg 0.01mg 2%
Vitamin A 18µg 2%
Carbs 4.64g 1.87g 1%
Fructose 1.12g 1%
Folate 10µg 15µg 1%
Vitamin B5 0.099mg 0.068mg 1%
Net carbs 2.94g 1.57g N/A
Sugar 2.4g 0.62g N/A
Sodium 3mg 7mg 0%
Tryptophan 0.012mg 0.12mg 0%
Threonine 0.036mg 0.402mg 0%
Isoleucine 0.024mg 0.435mg 0%
Leucine 0.036mg 0.713mg 0%
Lysine 0.039mg 0.452mg 0%
Methionine 0.007mg 0.108mg 0%
Phenylalanine 0.092mg 0.428mg 0%
Valine 0.036mg 0.446mg 0%
Histidine 0.01mg 0.221mg 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
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more CarbsCarbs +148.1%
Contains more ProteinProtein +839.5%
Contains more FatsFats +2711.8%
Contains more OtherOther +63.6%
~equal in Water ~84.55g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -91.6%
Contains more Mono. FatMonounsaturated fat +13100%
Contains more Poly. FatPolyunsaturated fat +4253.2%

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/172476/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.