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  6. Marinara sauce vs. Tofu

Marinara sauce vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between Marinara sauce and Tofu

  • Marinara sauce has more Vitamin B3, Vitamin E , Vitamin B6, and Vitamin K, however, Tofu is higher in Iron, Calcium, Manganese, Selenium, Copper, and Phosphorus.
  • Tofu covers your daily need of Iron 57% more than Marinara sauce.
  • Marinara sauce has 240 times more Vitamin E than Tofu. While Marinara sauce has 2.4mg of Vitamin E , Tofu has only 0.01mg.

These are the specific foods used in this comparison Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Marinara 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.
Marinara sauce
Marinara sauce
1
:
9
Tofu
Tofu
Contains more Potassium +163.6%
Contains more Calcium +1196.3%
Contains more Iron +587.2%
Contains more Magnesium +66.7%
Contains more Phosphorus +185.3%
Contains less Sodium -76.7%
Contains more Zinc +300%
Contains more Copper +138.3%
Contains more Manganese +341.6%
Contains more Selenium +709.1%
Marinara sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Potassium +163.6%
Contains more Calcium +1196.3%
Contains more Iron +587.2%
Contains more Magnesium +66.7%
Contains more Phosphorus +185.3%
Contains less Sodium -76.7%
Contains more Zinc +300%
Contains more Copper +138.3%
Contains more Manganese +341.6%
Contains more Selenium +709.1%

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.
Marinara sauce
Marinara sauce
7
:
3
Tofu
Tofu
Contains more Vitamin A +664.7%
Contains more Vitamin E +23900%
Contains more Vitamin C +1900%
Contains more Vitamin B2 +17.3%
Contains more Vitamin B3 +1908.7%
Contains more Vitamin B6 +268.1%
Contains more Vitamin K +479.2%
Contains more Vitamin B1 +237.5%
Contains more Folate +15.4%
Marinara sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 39% 48% 0% 7% 6% 15% 74% 0% 40% 10% 0% 35%
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 +664.7%
Contains more Vitamin E +23900%
Contains more Vitamin C +1900%
Contains more Vitamin B2 +17.3%
Contains more Vitamin B3 +1908.7%
Contains more Vitamin B6 +268.1%
Contains more Vitamin K +479.2%
Contains more Vitamin B1 +237.5%
Contains more Folate +15.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Marinara sauce
Marinara sauce
3
:
2
Tofu
Tofu
Contains more Carbs +331%
Contains more Other +130.6%
Contains more Protein +473%
Contains more Fats +223%
Equal in Water - 84.55
Marinara sauce
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 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 Carbs +331%
Contains more Other +130.6%
Contains more Protein +473%
Contains more Fats +223%
Equal in Water - 84.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Marinara sauce
Marinara sauce
1
:
2
Tofu
Tofu
Contains less Saturated Fat -75.4%
Contains more Monounsaturated Fat +180.1%
Contains more Polyunsaturated fat +431.3%
Marinara sauce
16% 36% 48%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.508 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains less Saturated Fat -75.4%
Contains more Monounsaturated Fat +180.1%
Contains more Polyunsaturated fat +431.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marinara sauce Tofu Opinion
Net carbs 6.26g 1.57g Marinara sauce
Protein 1.41g 8.08g Tofu
Fats 1.48g 4.78g Tofu
Carbs 8.06g 1.87g Marinara sauce
Calories 51kcal 76kcal Tofu
Sugar 5.5g 0.62g Tofu
Fiber 1.8g 0.3g Marinara sauce
Calcium 27mg 350mg Tofu
Iron 0.78mg 5.36mg Tofu
Magnesium 18mg 30mg Tofu
Phosphorus 34mg 97mg Tofu
Potassium 319mg 121mg Marinara sauce
Sodium 30mg 7mg Tofu
Zinc 0.2mg 0.8mg Tofu
Copper 0.081mg 0.193mg Tofu
Manganese 0.137mg 0.605mg Tofu
Selenium 1.1µg 8.9µg Tofu
Vitamin A 650IU 85IU Marinara sauce
Vitamin A RAE 33µg Marinara sauce
Vitamin E 2.4mg 0.01mg Marinara sauce
Vitamin C 2mg 0.1mg Marinara sauce
Vitamin B1 0.024mg 0.081mg Tofu
Vitamin B2 0.061mg 0.052mg Marinara sauce
Vitamin B3 3.917mg 0.195mg Marinara sauce
Vitamin B5 0.068mg Tofu
Vitamin B6 0.173mg 0.047mg Marinara sauce
Folate 13µg 15µg Tofu
Vitamin K 13.9µg 2.4µg Marinara sauce
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 2mg 0mg Tofu
Saturated Fat 0.17g 0.691g Marinara sauce
Monounsaturated Fat 0.377g 1.056g Tofu
Polyunsaturated fat 0.508g 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce 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
23%
Marinara sauce
6%
Tofu
Minerals Daily Need Coverage Score
15%
Marinara sauce
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 4.88g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 23mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 2mg)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated Fat?
Marinara sauce
Marinara sauce is lower in Saturated Fat (difference - 0.521g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Marinara sauce
Marinara sauce is relatively richer in vitamins
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. 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/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.