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  6. Broth vs. Tofu

Broth vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between broth and tofu?

  • Broth is richer in vitamin B2, selenium, vitamin B3, and vitamin B12, yet tofu is richer in calcium, manganese, copper, iron, and zinc.
  • Broth's daily need coverage for sodium is 1037% higher.
  • Tofu contains less sodium.
  • Tofu has a lower glycemic index than broth.

We used Soup, chicken broth or bouillon, dry and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Broth 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.
Broth
Broth
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 56% 27% 39% 0% 2.5% 71% 3114% 20% 153%
Tofu
Tofu
7
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 more PotassiumPotassium +30.4%
Contains more SeleniumSelenium +60.9%
Contains more CalciumCalcium +265.2%
Contains more IronIron +158.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +1644.4%
Contains more PhosphorusPhosphorus +14.5%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +687.3%
~equal in Magnesium ~58mg

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.
Broth
Broth
7
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 3.7% 0% 9.2% 0% 25% 99% 46% 36% 23% 38% 0% 24% 63%
Tofu
Tofu
1
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 +450%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +321.6%
Contains more Vitamin B3Vitamin B3 +545.7%
Contains more Vitamin B5Vitamin B5 +351.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +58%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.092mg
~equal in Vitamin K ~µg
~equal in Folate ~29µg

All nutrients comparison - raw data values

Nutrient Broth Tofu DV% diff.
Sodium 23875mg 14mg 1037%
Calcium 187mg 683mg 50%
Manganese 0.15mg 1.181mg 45%
Copper 0mg 0.378mg 42%
Vitamin B2 0.43mg 0.102mg 25%
Choline 114.6mg 21%
Iron 1.03mg 2.66mg 20%
Selenium 28µg 17.4µg 19%
Vitamin B12 0.3µg 0µg 13%
Vitamin B3 2.46mg 0.381mg 13%
Zinc 0.09mg 1.57mg 13%
Saturated fat 3.43g 1.261g 10%
Monounsaturated fat 5.36g 1.925g 9%
Vitamin B5 0.6mg 0.133mg 9%
Fiber 0g 2.3g 9%
Fats 13.88g 8.72g 8%
Calories 267kcal 144kcal 6%
Vitamin B1 0.1mg 0.158mg 5%
Carbs 18.01g 2.78g 5%
Cholesterol 13mg 0mg 4%
Vitamin E 0.46mg 3%
Polyunsaturated fat 4.48g 4.921g 3%
Phosphorus 166mg 190mg 3%
Potassium 309mg 237mg 2%
Folate 32µg 29µg 1%
Vitamin C 1.1mg 0.2mg 1%
Vitamin B6 0.1mg 0.092mg 1%
Protein 16.66g 17.27g 1%
Net carbs 18.01g 0.48g N/A
Magnesium 56mg 58mg 0%
Sugar 17.36g N/A
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broth
Broth
3
17% 14% 18% 2% 49%
Protein: 16.66 g
Fats: 13.88 g
Carbs: 18.01 g
Water: 2.27 g
Other: 49.18 g
Tofu
Tofu
2
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 FatsFats +59.2%
Contains more CarbsCarbs +547.8%
Contains more OtherOther +3412.9%
Contains more WaterWater +2976.2%
~equal in Protein ~17.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broth
Broth
1
26% 40% 34%
Saturated fat: Sat. Fat 3.43 g
Monounsaturated fat: Mono. Fat 5.36 g
Polyunsaturated fat: Poly. Fat 4.48 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 more Mono. FatMonounsaturated fat +178.4%
Contains less Sat. FatSaturated fat -63.2%
~equal in Polyunsaturated fat ~4.921g

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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. Broth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171562/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.