Pea soup vs. Tofu — In-Depth Nutrition Comparison
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A recap on differences between pea soup and tofu
- Tofu is higher than pea soup in calcium, manganese, copper, selenium, iron, phosphorus, magnesium, vitamin B1, and zinc.
- Tofu covers your daily calcium needs 67% more than pea soup.
- Pea soup contains 24 times more sodium than tofu. While pea soup contains 336mg of sodium, tofu contains only 14mg.
- The glycemic index of tofu is lower.
Food varieties used in this article are Soup, pea, green, canned, prepared with equal volume water and Tofu, raw, firm, prepared with calcium sulfate.
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.
| Contains more MagnesiumMagnesium | +286.7% |
| Contains more CalciumCalcium | +5591.7% |
| Contains more PotassiumPotassium | +233.8% |
| Contains more IronIron | +264.4% |
| Contains more CopperCopper | +158.9% |
| Contains more ZincZinc | +145.3% |
| Contains more PhosphorusPhosphorus | +304.3% |
| Contains less SodiumSodium | -95.8% |
| Contains more ManganeseManganese | +382% |
| Contains more SeleniumSelenium | +383.3% |
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.
| Contains more Vitamin CVitamin C | +200% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +21.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +295% |
| Contains more Vitamin B2Vitamin B2 | +308% |
| Contains more Vitamin B5Vitamin B5 | +171.4% |
| Contains more Vitamin B6Vitamin B6 | +360% |
| Contains more FolateFolate | +2800% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 12mg | 683mg | 67% |
| Manganese | 0.245mg | 1.181mg | 41% |
| Polyunsaturated fat | 0.142g | 4.921g | 32% |
| Protein | 3.2g | 17.27g | 28% |
| Copper | 0.146mg | 0.378mg | 26% |
| Selenium | 3.6µg | 17.4µg | 25% |
| Iron | 0.73mg | 2.66mg | 24% |
| Phosphorus | 47mg | 190mg | 20% |
| Sodium | 336mg | 14mg | 14% |
| Fats | 1.09g | 8.72g | 12% |
| Magnesium | 15mg | 58mg | 10% |
| Vitamin B1 | 0.04mg | 0.158mg | 10% |
| Zinc | 0.64mg | 1.57mg | 8% |
| Folate | 1µg | 29µg | 7% |
| Vitamin B6 | 0.02mg | 0.092mg | 6% |
| Vitamin B2 | 0.025mg | 0.102mg | 6% |
| Potassium | 71mg | 237mg | 5% |
| Monounsaturated fat | 0.372g | 1.925g | 4% |
| Calories | 61kcal | 144kcal | 4% |
| Saturated fat | 0.524g | 1.261g | 3% |
| Choline | 13.2mg | 2% | |
| Fiber | 1.9g | 2.3g | 2% |
| Vitamin B5 | 0.049mg | 0.133mg | 2% |
| Carbs | 9.88g | 2.78g | 2% |
| Vitamin E | 0.09mg | 1% | |
| Vitamin B3 | 0.462mg | 0.381mg | 1% |
| Vitamin C | 0.6mg | 0.2mg | 0% |
| Net carbs | 7.98g | 0.48g | N/A |
| Sugar | 3.19g | N/A | |
| Vitamin A | 3µg | 0% | |
| Vitamin K | 0.2µg | 0% | |
| 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
| Contains more CarbsCarbs | +255.4% |
| Contains more WaterWater | +21.1% |
| Contains more ProteinProtein | +439.7% |
| Contains more FatsFats | +700% |
~equal in
Other
~1.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -58.4% |
| Contains more Mono. FatMonounsaturated fat | +417.5% |
| Contains more Poly. FatPolyunsaturated fat | +3365.5% |
