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  6. Minestrone vs. Tofu

Minestrone vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between Minestrone and Tofu?

  • Tofu is richer than Minestrone in Iron, Calcium, Manganese, Copper, Phosphorus, Magnesium, and Polyunsaturated fat.
  • Tofu's daily need coverage for Iron is 62% more.
  • Minestrone has 36 times more Sodium than Tofu. While Minestrone has 254mg of Sodium, Tofu has only 7mg.

We used Soup, minestrone, canned, prepared with equal volume water and Tofu, raw, regular, prepared with calcium sulfate types in this article.

Infographic

Minestrone 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.
Minestrone
Minestrone
1
:
9
Tofu
Tofu
Contains more Calcium +2400%
Contains more Iron +1310.5%
Contains more Magnesium +900%
Contains more Phosphorus +321.7%
Contains less Sodium -97.2%
Contains more Zinc +158.1%
Contains more Copper +278.4%
Contains more Manganese +298%
Equal in Potassium - 121
Minestrone
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 3% 10% 12% 34% 9% 17% 20% 0%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Calcium +2400%
Contains more Iron +1310.5%
Contains more Magnesium +900%
Contains more Phosphorus +321.7%
Contains less Sodium -97.2%
Contains more Zinc +158.1%
Contains more Copper +278.4%
Contains more Manganese +298%
Equal in Potassium - 121

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.
Minestrone
Minestrone
4
:
6
Tofu
Tofu
Contains more Vitamin A +1041.2%
Contains more Vitamin C +400%
Contains more Vitamin B3 +100.5%
Contains more Vitamin B5 +105.9%
Contains more Vitamin B1 +268.2%
Contains more Vitamin B2 +188.9%
Contains more Vitamin B6 +14.6%
Equal in Folate - 15
Minestrone
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 59% 0% 0% 2% 6% 5% 8% 9% 10% 12% 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 +1041.2%
Contains more Vitamin C +400%
Contains more Vitamin B3 +100.5%
Contains more Vitamin B5 +105.9%
Contains more Vitamin B1 +268.2%
Contains more Vitamin B2 +188.9%
Contains more Vitamin B6 +14.6%
Equal in Folate - 15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Minestrone
Minestrone
3
:
2
Tofu
Tofu
Contains more Carbs +149.2%
Contains more Other +66.7%
Contains more Protein +356.5%
Contains more Fats +359.6%
Equal in Water - 84.55
Minestrone
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 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 +149.2%
Contains more Other +66.7%
Contains more Protein +356.5%
Contains more Fats +359.6%
Equal in Water - 84.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Minestrone
Minestrone
1
:
2
Tofu
Tofu
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +264.1%
Contains more Polyunsaturated fat +486.7%
Minestrone
23% 30% 47%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.29 g
Polyunsaturated fat: 0.46 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +264.1%
Contains more Polyunsaturated fat +486.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Minestrone Tofu Opinion
Net carbs 4.26g 1.57g Minestrone
Protein 1.77g 8.08g Tofu
Fats 1.04g 4.78g Tofu
Carbs 4.66g 1.87g Minestrone
Calories 34kcal 76kcal Tofu
Sugar 0.62g Minestrone
Fiber 0.4g 0.3g Minestrone
Calcium 14mg 350mg Tofu
Iron 0.38mg 5.36mg Tofu
Magnesium 3mg 30mg Tofu
Phosphorus 23mg 97mg Tofu
Potassium 130mg 121mg Minestrone
Sodium 254mg 7mg Tofu
Zinc 0.31mg 0.8mg Tofu
Copper 0.051mg 0.193mg Tofu
Manganese 0.152mg 0.605mg Tofu
Selenium 8.9µg Tofu
Vitamin A 970IU 85IU Minestrone
Vitamin A RAE 49µg Minestrone
Vitamin E 0.01mg Tofu
Vitamin C 0.5mg 0.1mg Minestrone
Vitamin B1 0.022mg 0.081mg Tofu
Vitamin B2 0.018mg 0.052mg Tofu
Vitamin B3 0.391mg 0.195mg Minestrone
Vitamin B5 0.14mg 0.068mg Minestrone
Vitamin B6 0.041mg 0.047mg Tofu
Folate 15µg 15µg
Vitamin K 2.4µg Tofu
Tryptophan 0.013mg 0.12mg Tofu
Threonine 0.043mg 0.402mg Tofu
Isoleucine 0.054mg 0.435mg Tofu
Leucine 0.098mg 0.713mg Tofu
Lysine 0.076mg 0.452mg Tofu
Methionine 0.018mg 0.108mg Tofu
Phenylalanine 0.064mg 0.428mg Tofu
Valine 0.074mg 0.446mg Tofu
Histidine 0.03mg 0.221mg Tofu
Cholesterol 1mg 0mg Tofu
Saturated Fat 0.23g 0.691g Minestrone
Monounsaturated Fat 0.29g 1.056g Tofu
Polyunsaturated fat 0.46g 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Minestrone 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
9%
Minestrone
6%
Tofu
Minerals Daily Need Coverage Score
12%
Minestrone
59%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 247mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 1mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Sugar?
Minestrone
Minestrone is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated Fat?
Minestrone
Minestrone is lower in Saturated Fat (difference - 0.461g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.