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Broth vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between broth and tofu?

  • Broth is higher in selenium, vitamin B2, choline, and vitamin B3, yet tofu is higher in iron, copper, manganese, and calcium.
  • Broth's daily need coverage for sodium is 1038% more.
  • Broth has 13 times more vitamin B3 than tofu. While broth has 2.46mg of vitamin B3, tofu has only 0.195mg.
  • The amount of sodium in tofu is lower.
  • The glycemic index of tofu is lower.

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

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
4
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
6
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 MagnesiumMagnesium +86.7%
Contains more PotassiumPotassium +155.4%
Contains more PhosphorusPhosphorus +71.1%
Contains more SeleniumSelenium +214.6%
Contains more CalciumCalcium +87.2%
Contains more IronIron +420.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +788.9%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +303.3%

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
10
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
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +1000%
Contains more Vitamin EVitamin E +4500%
Contains more Vitamin B1Vitamin B1 +23.5%
Contains more Vitamin B2Vitamin B2 +726.9%
Contains more Vitamin B3Vitamin B3 +1161.5%
Contains more Vitamin B5Vitamin B5 +782.4%
Contains more Vitamin B6Vitamin B6 +112.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +113.3%
Contains more CholineCholine +297.9%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broth
4
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
1
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 ProteinProtein +106.2%
Contains more FatsFats +190.4%
Contains more CarbsCarbs +863.1%
Contains more OtherOther +6730.6%
Contains more WaterWater +3624.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broth
2
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
1
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 more Mono. FatMonounsaturated fat +407.6%
Contains more Poly. FatPolyunsaturated fat +66%
Contains less Sat. FatSaturated fat -79.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broth Tofu DV% diff.
Sodium 23875mg 7mg 1038%
Iron 1.03mg 5.36mg 54%
Selenium 28µg 8.9µg 35%
Vitamin B2 0.43mg 0.052mg 29%
Copper 0mg 0.193mg 21%
Manganese 0.15mg 0.605mg 20%
Protein 16.66g 8.08g 17%
Choline 114.6mg 28.8mg 16%
Calcium 187mg 350mg 16%
Fats 13.88g 4.78g 14%
Vitamin B3 2.46mg 0.195mg 14%
Vitamin B12 0.3µg 0µg 13%
Polyunsaturated fat 4.48g 2.699g 12%
Saturated fat 3.43g 0.691g 12%
Monounsaturated fat 5.36g 1.056g 11%
Vitamin B5 0.6mg 0.068mg 11%
Phosphorus 166mg 97mg 10%
Calories 267kcal 76kcal 10%
Zinc 0.09mg 0.8mg 6%
Potassium 309mg 121mg 6%
Magnesium 56mg 30mg 6%
Carbs 18.01g 1.87g 5%
Folate 32µg 15µg 4%
Cholesterol 13mg 0mg 4%
Vitamin B6 0.1mg 0.047mg 4%
Vitamin E 0.46mg 0.01mg 3%
Vitamin B1 0.1mg 0.081mg 2%
Vitamin K 0µg 2.4µg 2%
Fiber 0g 0.3g 1%
Vitamin C 1.1mg 0.1mg 1%
Net carbs 18.01g 1.57g N/A
Sugar 17.36g 0.62g N/A
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broth Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
28%
Broth
6%
Tofu
Minerals Daily Need Coverage Score
352%
Broth
59%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 13mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 16.74g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 23868mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 2.739g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
Broth
Broth is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. 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/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.