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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 A, vitamin B6, and vitamin K; however, tofu is higher in iron, calcium, manganese, selenium, and copper.
  • Tofu covers your daily need for 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.
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 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +163.6%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +1196.3%
Contains more IronIron +587.2%
Contains more CopperCopper +138.3%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +185.3%
Contains less SodiumSodium -76.7%
Contains more ManganeseManganese +341.6%
Contains more SeleniumSelenium +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.
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +1900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +23900%
Contains more Vitamin B2Vitamin B2 +17.3%
Contains more Vitamin B3Vitamin B3 +1908.7%
Contains more Vitamin B6Vitamin B6 +268.1%
Contains more Vitamin KVitamin K +479.2%
Contains more Vitamin B1Vitamin B1 +237.5%
Contains more FolateFolate +15.4%
Contains more CholineCholine +110.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Tofu DV% diff.
Iron 0.78mg 5.36mg 57%
Calcium 27mg 350mg 32%
Vitamin B3 3.917mg 0.195mg 23%
Manganese 0.137mg 0.605mg 20%
Vitamin E 2.4mg 0.01mg 16%
Polyunsaturated fat 0.508g 2.699g 15%
Selenium 1.1µg 8.9µg 14%
Protein 1.41g 8.08g 13%
Copper 0.081mg 0.193mg 12%
Vitamin B6 0.173mg 0.047mg 10%
Vitamin K 13.9µg 2.4µg 10%
Phosphorus 34mg 97mg 9%
Potassium 319mg 121mg 6%
Fiber 1.8g 0.3g 6%
Zinc 0.2mg 0.8mg 5%
Vitamin B1 0.024mg 0.081mg 5%
Fats 1.48g 4.78g 5%
Vitamin A 33µg 4%
Magnesium 18mg 30mg 3%
Choline 13.7mg 28.8mg 3%
Saturated fat 0.17g 0.691g 2%
Monounsaturated fat 0.377g 1.056g 2%
Carbs 8.06g 1.87g 2%
Vitamin C 2mg 0.1mg 2%
Folate 13µg 15µg 1%
Calories 51kcal 76kcal 1%
Vitamin B5 0.068mg 1%
Vitamin B2 0.061mg 0.052mg 1%
Sodium 30mg 7mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 6.26g 1.57g N/A
Sugar 5.5g 0.62g N/A
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
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
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 +331%
Contains more OtherOther +130.6%
Contains more ProteinProtein +473%
Contains more FatsFats +223%
~equal in Water ~84.55g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -75.4%
Contains more Mono. FatMonounsaturated fat +180.1%
Contains more Poly. FatPolyunsaturated fat +431.3%

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.