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  6. Sun-dried tomato vs. Tofu

Sun-dried tomato vs. Tofu — In-Depth Nutrition Comparison

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Important differences between sun-dried tomato and tofu

  • Sun-dried tomato has more vitamin C, potassium, vitamin A, vitamin B2, vitamin B3, vitamin B6, and fiber; however, tofu has more calcium, manganese, and selenium.
  • Sun-dried tomato's daily need coverage for vitamin C is 113% more.
  • Sun-dried tomato has 10 times more vitamin B3 than tofu. Sun-dried tomato has 3.63mg of vitamin B3, while tofu has 0.381mg.
  • Sun-dried tomato has a higher glycemic index than tofu.

The food varieties used in the comparison are Tomatoes, sun-dried, packed in oil, drained and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Sun-dried tomato 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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Tofu
Tofu
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +39.7%
Contains more PotassiumPotassium +560.3%
Contains more CopperCopper +25.1%
Contains more CalciumCalcium +1353.2%
Contains more ZincZinc +101.3%
Contains more PhosphorusPhosphorus +36.7%
Contains less SodiumSodium -94.7%
Contains more ManganeseManganese +153.4%
Contains more SeleniumSelenium +480%
~equal in Iron ~2.66mg

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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Tofu
Tofu
1
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +50800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +22.2%
Contains more Vitamin B2Vitamin B2 +275.5%
Contains more Vitamin B3Vitamin B3 +852.8%
Contains more Vitamin B5Vitamin B5 +260.2%
Contains more Vitamin B6Vitamin B6 +246.7%
Contains more FolateFolate +26.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Tofu DV% diff.
Vitamin C 101.8mg 0.2mg 113%
Calcium 47mg 683mg 64%
Potassium 1565mg 237mg 39%
Manganese 0.466mg 1.181mg 31%
Selenium 3µg 17.4µg 26%
Protein 5.06g 17.27g 24%
Vitamin B2 0.383mg 0.102mg 22%
Vitamin B3 3.63mg 0.381mg 20%
Polyunsaturated fat 2.06g 4.921g 19%
Vitamin B6 0.319mg 0.092mg 17%
Monounsaturated fat 8.663g 1.925g 17%
Fiber 5.8g 2.3g 14%
Sodium 266mg 14mg 11%
Copper 0.473mg 0.378mg 11%
Fats 14.08g 8.72g 8%
Phosphorus 139mg 190mg 7%
Vitamin A 64µg 7%
Zinc 0.78mg 1.57mg 7%
Carbs 23.33g 2.78g 7%
Vitamin B5 0.479mg 0.133mg 7%
Magnesium 81mg 58mg 5%
Saturated fat 1.893g 1.261g 3%
Calories 213kcal 144kcal 3%
Vitamin B1 0.193mg 0.158mg 3%
Folate 23µg 29µg 2%
Net carbs 17.53g 0.48g N/A
Iron 2.68mg 2.66mg 0%
Tryptophan 0.037mg 0.235mg 0%
Threonine 0.128mg 0.785mg 0%
Isoleucine 0.121mg 0.849mg 0%
Leucine 0.185mg 1.392mg 0%
Lysine 0.186mg 0.883mg 0%
Methionine 0.044mg 0.211mg 0%
Phenylalanine 0.131mg 0.835mg 0%
Valine 0.13mg 0.87mg 0%
Histidine 0.077mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more FatsFats +61.5%
Contains more CarbsCarbs +739.2%
Contains more OtherOther +164.3%
Contains more ProteinProtein +241.3%
Contains more WaterWater +29.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated fat +350%
Contains less Sat. FatSaturated fat -33.4%
Contains more Poly. FatPolyunsaturated fat +138.9%

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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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.