Jalapeño vs. Tofu — In-Depth Nutrition Comparison
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A recap on differences between jalapeño and tofu
- Jalapeño is higher in vitamin C, vitamin B6, and vitamin A, yet tofu is higher in calcium, manganese, copper, selenium, iron, phosphorus, and zinc.
- Jalapeño covers your daily vitamin C needs 132% more than tofu.
- Jalapeño contains 6 times more vitamin A than tofu. While jalapeño contains 1078IU of vitamin A, tofu contains only 166IU.
- The glycemic index of tofu is lower.
Food varieties used in this article are Peppers, jalapeno, raw 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 less SodiumSodium | -78.6% |
| Contains more MagnesiumMagnesium | +286.7% |
| Contains more CalciumCalcium | +5591.7% |
| Contains more IronIron | +964% |
| Contains more CopperCopper | +721.7% |
| Contains more ZincZinc | +1021.4% |
| Contains more PhosphorusPhosphorus | +630.8% |
| Contains more ManganeseManganese | +1117.5% |
| Contains more SeleniumSelenium | +4250% |
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 | +59200% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +236% |
| Contains more Vitamin B5Vitamin B5 | +136.8% |
| Contains more Vitamin B6Vitamin B6 | +355.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +295% |
| Contains more Vitamin B2Vitamin B2 | +45.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +133.8% |
| Contains more WaterWater | +31.3% |
| Contains more ProteinProtein | +1797.8% |
| Contains more FatsFats | +2256.8% |
| Contains more OtherOther | +164.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92.7% |
| Contains more Mono. FatMonounsaturated fat | +6537.9% |
| Contains more Poly. FatPolyunsaturated fat | +4293.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 118.6mg | 0.2mg | 132% |
| Calcium | 12mg | 683mg | 67% |
| Manganese | 0.097mg | 1.181mg | 47% |
| Copper | 0.046mg | 0.378mg | 37% |
| Protein | 0.91g | 17.27g | 33% |
| Polyunsaturated fat | 0.112g | 4.921g | 32% |
| Selenium | 0.4µg | 17.4µg | 31% |
| Iron | 0.25mg | 2.66mg | 30% |
| Vitamin B6 | 0.419mg | 0.092mg | 25% |
| Vitamin E | 3.58mg | 24% | |
| Phosphorus | 26mg | 190mg | 23% |
| Vitamin K | 18.5µg | 15% | |
| Fats | 0.37g | 8.72g | 13% |
| Zinc | 0.14mg | 1.57mg | 13% |
| Magnesium | 15mg | 58mg | 10% |
| Vitamin B1 | 0.04mg | 0.158mg | 10% |
| Calories | 29kcal | 144kcal | 6% |
| Vitamin A | 54µg | 6% | |
| Vitamin B3 | 1.28mg | 0.381mg | 6% |
| Saturated fat | 0.092g | 1.261g | 5% |
| Monounsaturated fat | 0.029g | 1.925g | 5% |
| Vitamin B5 | 0.315mg | 0.133mg | 4% |
| Fructose | 2.63g | 3% | |
| Vitamin B2 | 0.07mg | 0.102mg | 2% |
| Fiber | 2.8g | 2.3g | 2% |
| Folate | 27µg | 29µg | 1% |
| Choline | 7.5mg | 1% | |
| Carbs | 6.5g | 2.78g | 1% |
| Net carbs | 3.7g | 0.48g | N/A |
| Potassium | 248mg | 237mg | 0% |
| Sugar | 4.12g | N/A | |
| Sodium | 3mg | 14mg | 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% | |
| Omega-3 - ALA | 0.05g | N/A | |
| Omega-6 - Linoleic acid | 0.062g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
55%
9%
Minerals Daily Need Coverage Score
9%
87%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 4.12g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 17)
Which food is cheaper?
Tofu is cheaper (difference - $0.8)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food contains less Sodium?
Jalapeño contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Jalapeño is lower in Saturated fat (difference - 1.169g)
Which food is richer in vitamins?
Jalapeño is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)