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Chowder vs. Tofu — In-Depth Nutrition Comparison

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Important differences between chowder and tofu

  • Chowder has more vitamin A; however, tofu has more polyunsaturated fat.
  • Chowder's daily need coverage for vitamin A is 21% more.
  • Chowder has 43 times more sodium than tofu. Chowder has 299mg of sodium, while tofu has 7mg.
  • Chowder has a higher glycemic index than tofu.

The food varieties used in the comparison are Soup, chicken corn chowder, chunky, ready-to-serve, single brand and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Chowder 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 0% 0% 0% 0% 0% 0% 0% 39% 0% 0%
Tofu
10
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 less SodiumSodium -97.7%

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 0% 19% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Tofu
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 8% 82%
Protein: 3.1 g
Fats: 6.3 g
Carbs: 7.5 g
Water: 82.1 g
Other: 1 g
Tofu
2
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 FatsFats +31.8%
Contains more CarbsCarbs +301.1%
Contains more OtherOther +38.9%
Contains more ProteinProtein +160.6%
~equal in Water ~84.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 26% 39%
Saturated fat: Sat. Fat 1.75 g
Monounsaturated fat: Mono. Fat 1.27 g
Polyunsaturated fat: Poly. Fat 1.9 g
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 more Mono. FatMonounsaturated fat +20.3%
Contains less Sat. FatSaturated fat -60.5%
Contains more Poly. FatPolyunsaturated fat +42.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chowder Tofu DV% diff.
Iron 5.36mg 67%
Calcium 350mg 35%
Manganese 0.605mg 26%
Copper 0.193mg 21%
Selenium 8.9µg 16%
Phosphorus 97mg 14%
Sodium 299mg 7mg 13%
Protein 3.1g 8.08g 10%
Vitamin B1 0.081mg 7%
Magnesium 30mg 7%
Zinc 0.8mg 7%
Vitamin A 58µg 6%
Choline 28.8mg 5%
Polyunsaturated fat 1.9g 2.699g 5%
Saturated fat 1.75g 0.691g 5%
Vitamin B6 0.047mg 4%
Vitamin B2 0.052mg 4%
Potassium 121mg 4%
Folate 15µg 4%
Cholesterol 11mg 0mg 4%
Fiber 0.9g 0.3g 2%
Carbs 7.5g 1.87g 2%
Fats 6.3g 4.78g 2%
Vitamin K 2.4µg 2%
Monounsaturated fat 1.27g 1.056g 1%
Calories 99kcal 76kcal 1%
Vitamin B5 0.068mg 1%
Vitamin B3 0.195mg 1%
Vitamin C 0.1mg 0%
Net carbs 6.6g 1.57g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
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
Chowder 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
1%
Chowder
6%
Tofu
Minerals Daily Need Coverage Score
4%
Chowder
59%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 11mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 292mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 1.059g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food is lower in Sugar?
Chowder
Chowder is lower in Sugar (difference - 0.62g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Chowder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171585/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.