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  6. Marinara sauce vs. Tofu

Marinara sauce vs. Tofu — In-Depth Nutrition Comparison

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Important differences between marinara sauce and tofu

  • Marinara sauce has more vitamin B3 and vitamin A; however, tofu has more calcium, manganese, copper, selenium, iron, phosphorus, zinc, and vitamin B1.
  • Tofu's daily need coverage for calcium is 66% more.
  • Marinara sauce has 10 times more vitamin B3 than tofu. Marinara sauce has 3.917mg of vitamin B3, while tofu has 0.381mg.

The food varieties used in the comparison are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Marinara sauce vs Tofu infographic
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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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Tofu
Tofu
9
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 +34.6%
Contains more MagnesiumMagnesium +222.2%
Contains more CalciumCalcium +2429.6%
Contains more IronIron +241%
Contains more CopperCopper +366.7%
Contains more ZincZinc +685%
Contains more PhosphorusPhosphorus +458.8%
Contains less SodiumSodium -53.3%
Contains more ManganeseManganese +762%
Contains more SeleniumSelenium +1481.8%

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Tofu
Tofu
4
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 +900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +928.1%
Contains more Vitamin B6Vitamin B6 +88%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +558.3%
Contains more Vitamin B2Vitamin B2 +67.2%
Contains more FolateFolate +123.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Tofu DV% diff.
Calcium 27mg 683mg 66%
Manganese 0.137mg 1.181mg 45%
Copper 0.081mg 0.378mg 33%
Protein 1.41g 17.27g 32%
Selenium 1.1µg 17.4µg 30%
Polyunsaturated fat 0.508g 4.921g 29%
Iron 0.78mg 2.66mg 24%
Vitamin B3 3.917mg 0.381mg 22%
Phosphorus 34mg 190mg 22%
Vitamin E 2.4mg 16%
Vitamin K 13.9µg 12%
Zinc 0.2mg 1.57mg 12%
Fats 1.48g 8.72g 11%
Vitamin B1 0.024mg 0.158mg 11%
Magnesium 18mg 58mg 10%
Vitamin B6 0.173mg 0.092mg 6%
Saturated fat 0.17g 1.261g 5%
Calories 51kcal 144kcal 5%
Vitamin A 33µg 4%
Monounsaturated fat 0.377g 1.925g 4%
Folate 13µg 29µg 4%
Vitamin B2 0.061mg 0.102mg 3%
Vitamin B5 0.133mg 3%
Fiber 1.8g 2.3g 2%
Vitamin C 2mg 0.2mg 2%
Potassium 319mg 237mg 2%
Carbs 8.06g 2.78g 2%
Choline 13.7mg 2%
Cholesterol 2mg 0mg 1%
Sodium 30mg 14mg 1%
Net carbs 6.26g 0.48g N/A
Sugar 5.5g 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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 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 CarbsCarbs +189.9%
Contains more WaterWater +25.1%
Contains more OtherOther +18.6%
Contains more ProteinProtein +1124.8%
Contains more FatsFats +489.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 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 less Sat. FatSaturated fat -86.5%
Contains more Mono. FatMonounsaturated fat +410.6%
Contains more Poly. FatPolyunsaturated fat +868.7%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.