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  6. Hoisin sauce vs. Tofu

Hoisin sauce vs. Tofu — In-Depth Nutrition Comparison

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Important differences between hoisin sauce and tofu

  • Hoisin sauce has more vitamin B2 and fiber; however, tofu has more iron, calcium, manganese, selenium, phosphorus, copper, and vitamin B1.
  • Hoisin sauce's daily need coverage for sodium is 70% more.
  • Hoisin sauce has 9 times more fiber than tofu. Hoisin sauce has 2.8g of fiber, while tofu has 0.3g.
  • Tofu is lower in sodium.

The food varieties used in the comparison are Sauce, hoisin, ready-to-serve and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Hoisin sauce 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 17% 9.6% 11% 38% 43% 8.7% 16% 211% 33% 9.8%
Tofu
Tofu
9
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 +25%
Contains more CalciumCalcium +993.8%
Contains more IronIron +430.7%
Contains more CopperCopper +50.8%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +155.3%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +138.2%
Contains more SeleniumSelenium +394.4%
~equal in Potassium ~121mg

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 1.3% 0% 5.6% 0% 1% 50% 22% 4.1% 14% 0% 1.3% 17% 4.4%
Tofu
Tofu
3
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 +300%
Contains more Vitamin EVitamin E +2700%
Contains more Vitamin B2Vitamin B2 +317.3%
Contains more Vitamin B3Vitamin B3 +500%
Contains more Vitamin B6Vitamin B6 +31.9%
Contains more FolateFolate +53.3%
Contains more Vitamin B1Vitamin B1 +1925%
Contains more Vitamin KVitamin K +380%
Contains more CholineCholine +260%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.068mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hoisin sauce Tofu DV% diff.
Sodium 1615mg 7mg 70%
Iron 1.01mg 5.36mg 54%
Calcium 32mg 350mg 32%
Manganese 0.254mg 0.605mg 15%
Carbs 44.08g 1.87g 14%
Vitamin B2 0.217mg 0.052mg 13%
Selenium 1.8µg 8.9µg 13%
Protein 3.31g 8.08g 10%
Fiber 2.8g 0.3g 10%
Phosphorus 38mg 97mg 8%
Calories 220kcal 76kcal 7%
Polyunsaturated fat 1.698g 2.699g 7%
Copper 0.128mg 0.193mg 7%
Vitamin B3 1.17mg 0.195mg 6%
Vitamin B1 0.004mg 0.081mg 6%
Zinc 0.32mg 0.8mg 4%
Choline 8mg 28.8mg 4%
Vitamin E 0.28mg 0.01mg 2%
Fats 3.39g 4.78g 2%
Folate 23µg 15µg 2%
Vitamin K 0.5µg 2.4µg 2%
Vitamin B6 0.062mg 0.047mg 1%
Saturated fat 0.568g 0.691g 1%
Cholesterol 3mg 0mg 1%
Magnesium 24mg 30mg 1%
Vitamin C 0.4mg 0.1mg 0%
Net carbs 41.28g 1.57g N/A
Potassium 119mg 121mg 0%
Sugar 27.26g 0.62g N/A
Vitamin B5 0.068mg 0.068mg 0%
Monounsaturated fat 0.963g 1.056g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 44% 44% 5%
Protein: 3.31 g
Fats: 3.39 g
Carbs: 44.08 g
Water: 44.23 g
Other: 4.99 g
Tofu
Tofu
3
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 CarbsCarbs +2257.2%
Contains more OtherOther +593.1%
Contains more ProteinProtein +144.1%
Contains more FatsFats +41%
Contains more WaterWater +91.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 30% 53%
Saturated fat: Sat. Fat 0.568 g
Monounsaturated fat: Mono. Fat 0.963 g
Polyunsaturated fat: Poly. Fat 1.698 g
Tofu
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 less Sat. FatSaturated fat -17.8%
Contains more Poly. FatPolyunsaturated fat +59%
~equal in Monounsaturated fat ~1.056g

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. Hoisin sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172886/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.