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  6. Chowder vs. Tofu

Chowder vs. Tofu — In-Depth Nutrition Comparison

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Important differences between Chowder and Tofu

  • Chowder has less Polyunsaturated fat.
  • Chowder's daily need coverage for Sodium is 13% more.
  • Chowder has 3 times more Fiber than Tofu. Chowder has 0.9g of Fiber, while Tofu has 0.3g.
  • Tofu is lower in Sodium.

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.
Chowder
Chowder
0
:
10
Tofu
Tofu
Contains less Sodium -97.7%
Chowder
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 39% 0% 0% 0% 0%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains less Sodium -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.
Chowder
Chowder
1
:
11
Tofu
Tofu
Contains more Vitamin A +1252.9%
Chowder
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 69% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 +1252.9%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chowder
Chowder
1
:
2
Tofu
Tofu
Contains more Monounsaturated Fat +20.3%
Contains less Saturated Fat -60.5%
Contains more Polyunsaturated fat +42.1%
Chowder
36% 26% 39%
Saturated Fat: 1.75 g
Monounsaturated Fat: 1.27 g
Polyunsaturated fat: 1.9 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +20.3%
Contains less Saturated Fat -60.5%
Contains more Polyunsaturated 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 Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 6.6g 1.57g Chowder
Protein 3.1g 8.08g Tofu
Fats 6.3g 4.78g Chowder
Carbs 7.5g 1.87g Chowder
Calories 99kcal 76kcal Chowder
Sugar 0.62g Chowder
Fiber 0.9g 0.3g Chowder
Calcium 350mg Tofu
Iron 5.36mg Tofu
Magnesium 30mg Tofu
Phosphorus 97mg Tofu
Potassium 121mg Tofu
Sodium 299mg 7mg Tofu
Zinc 0.8mg Tofu
Copper 0.193mg Tofu
Manganese 0.605mg Tofu
Selenium 8.9µg Tofu
Vitamin A 1150IU 85IU Chowder
Vitamin A RAE 58µg Chowder
Vitamin E 0.01mg Tofu
Vitamin C 0.1mg Tofu
Vitamin B1 0.081mg Tofu
Vitamin B2 0.052mg Tofu
Vitamin B3 0.195mg Tofu
Vitamin B5 0.068mg Tofu
Vitamin B6 0.047mg Tofu
Folate 15µg Tofu
Vitamin K 2.4µg Tofu
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Cholesterol 11mg 0mg Tofu
Saturated Fat 1.75g 0.691g Tofu
Monounsaturated Fat 1.27g 1.056g Chowder
Polyunsaturated fat 1.9g 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chowder 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
6%
Chowder
6%
Tofu
Minerals Daily Need Coverage Score
4%
Chowder
59%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 292mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 11mg)
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.