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  6. Black pepper vs. Tofu

Black pepper vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between Black pepper and Tofu?

  • Black pepper is richer than Tofu in Manganese, Vitamin K, Copper, Fiber, Iron, Potassium, Magnesium, Vitamin B5, Vitamin B6, and Vitamin B2.
  • Black pepper's daily need coverage for Manganese is 528% more.
  • Black pepper has 84 times more Fiber than Tofu. While Black pepper has 25.3g of Fiber, Tofu has only 0.3g.

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

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.
Black pepper
Black pepper
8
:
2
Tofu
Tofu
Contains more Calcium +26.6%
Contains more Iron +81.2%
Contains more Magnesium +470%
Contains more Phosphorus +62.9%
Contains more Potassium +998.3%
Contains more Zinc +48.8%
Contains more Copper +589.1%
Contains more Manganese +2007.9%
Contains less Sodium -65%
Contains more Selenium +81.6%
Black pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 133% 365% 123% 68% 118% 3% 33% 444% 1664% 27%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Calcium +26.6%
Contains more Iron +81.2%
Contains more Magnesium +470%
Contains more Phosphorus +62.9%
Contains more Potassium +998.3%
Contains more Zinc +48.8%
Contains more Copper +589.1%
Contains more Manganese +2007.9%
Contains less Sodium -65%
Contains more Selenium +81.6%

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.
Black pepper
Black pepper
9
:
1
Tofu
Tofu
Contains more Vitamin A +543.5%
Contains more Vitamin E +10300%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +246.2%
Contains more Vitamin B3 +486.2%
Contains more Vitamin B5 +1957.4%
Contains more Vitamin B6 +519.1%
Contains more Folate +13.3%
Contains more Vitamin K +6720.8%
Contains more Vitamin C +∞%
Black pepper
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%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin A +543.5%
Contains more Vitamin E +10300%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +246.2%
Contains more Vitamin B3 +486.2%
Contains more Vitamin B5 +1957.4%
Contains more Vitamin B6 +519.1%
Contains more Folate +13.3%
Contains more Vitamin K +6720.8%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black pepper
Black pepper
3
:
2
Tofu
Tofu
Contains more Protein +28.6%
Contains more Carbs +3319.8%
Contains more Other +1280.6%
Contains more Fats +46.6%
Contains more Water +578.6%
Black pepper
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
Tofu
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 Protein +28.6%
Contains more Carbs +3319.8%
Contains more Other +1280.6%
Contains more Fats +46.6%
Contains more Water +578.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black pepper
Black pepper
0
:
3
Tofu
Tofu
Contains less Saturated Fat -50.4%
Contains more Monounsaturated Fat +42.9%
Contains more Polyunsaturated fat +170.4%
Black pepper
44% 24% 32%
Saturated Fat: 1.392 g
Monounsaturated Fat: 0.739 g
Polyunsaturated fat: 0.998 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains less Saturated Fat -50.4%
Contains more Monounsaturated Fat +42.9%
Contains more Polyunsaturated fat +170.4%

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 minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black pepper Tofu Opinion
Net carbs 38.65g 1.57g Black pepper
Protein 10.39g 8.08g Black pepper
Fats 3.26g 4.78g Tofu
Carbs 63.95g 1.87g Black pepper
Calories 251kcal 76kcal Black pepper
Fructose 0.23g Black pepper
Sugar 0.64g 0.62g Tofu
Fiber 25.3g 0.3g Black pepper
Calcium 443mg 350mg Black pepper
Iron 9.71mg 5.36mg Black pepper
Magnesium 171mg 30mg Black pepper
Phosphorus 158mg 97mg Black pepper
Potassium 1329mg 121mg Black pepper
Sodium 20mg 7mg Tofu
Zinc 1.19mg 0.8mg Black pepper
Copper 1.33mg 0.193mg Black pepper
Manganese 12.753mg 0.605mg Black pepper
Selenium 4.9µg 8.9µg Tofu
Vitamin A 547IU 85IU Black pepper
Vitamin A RAE 27µg Black pepper
Vitamin E 1.04mg 0.01mg Black pepper
Vitamin C 0mg 0.1mg Tofu
Vitamin B1 0.108mg 0.081mg Black pepper
Vitamin B2 0.18mg 0.052mg Black pepper
Vitamin B3 1.143mg 0.195mg Black pepper
Vitamin B5 1.399mg 0.068mg Black pepper
Vitamin B6 0.291mg 0.047mg Black pepper
Folate 17µg 15µg Black pepper
Vitamin K 163.7µg 2.4µg Black pepper
Tryptophan 0.058mg 0.12mg Tofu
Threonine 0.244mg 0.402mg Tofu
Isoleucine 0.366mg 0.435mg Tofu
Leucine 1.014mg 0.713mg Black pepper
Lysine 0.244mg 0.452mg Tofu
Methionine 0.096mg 0.108mg Tofu
Phenylalanine 0.446mg 0.428mg Black pepper
Valine 0.547mg 0.446mg Black pepper
Histidine 0.159mg 0.221mg Tofu
Saturated Fat 1.392g 0.691g Tofu
Monounsaturated Fat 0.739g 1.056g Tofu
Polyunsaturated fat 0.998g 2.699g 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

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
6%
Tofu
Minerals Daily Need Coverage Score
297%
Black pepper
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.02g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.701g)
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 minerals?
Black pepper
Black pepper is relatively richer in minerals
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)

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/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.