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  6. Sun-dried tomato vs. Tofu

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

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Summary of differences between sun-dried tomato and tofu

  • Sun-dried tomato has more vitamin C, potassium, copper, vitamin B2, vitamin A, fiber, vitamin B3, and vitamin B6; however, tofu is higher in iron and calcium.
  • Sun-dried tomato covers your daily need for vitamin C, 113% more than tofu.
  • Sun-dried tomato has 19 times more fiber than tofu. While sun-dried tomato has 5.8g of fiber, tofu has only 0.3g.
  • The glycemic index of sun-dried tomato is higher.

These are the specific foods used in this comparison Tomatoes, sun-dried, packed in oil, drained and Tofu, raw, regular, 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
5
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 MagnesiumMagnesium +170%
Contains more PotassiumPotassium +1193.4%
Contains more CopperCopper +145.1%
Contains more PhosphorusPhosphorus +43.3%
Contains more CalciumCalcium +644.7%
Contains more IronIron +100%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +29.8%
Contains more SeleniumSelenium +196.7%
~equal in Zinc ~0.8mg

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
3
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 +101700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +138.3%
Contains more Vitamin B2Vitamin B2 +636.5%
Contains more Vitamin B3Vitamin B3 +1761.5%
Contains more Vitamin B5Vitamin B5 +604.4%
Contains more Vitamin B6Vitamin B6 +578.7%
Contains more FolateFolate +53.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Tofu DV% diff.
Vitamin C 101.8mg 0.1mg 113%
Potassium 1565mg 121mg 42%
Iron 2.68mg 5.36mg 34%
Copper 0.473mg 0.193mg 31%
Calcium 47mg 350mg 30%
Vitamin B2 0.383mg 0.052mg 25%
Fiber 5.8g 0.3g 22%
Vitamin B6 0.319mg 0.047mg 21%
Vitamin B3 3.63mg 0.195mg 21%
Monounsaturated fat 8.663g 1.056g 19%
Fats 14.08g 4.78g 14%
Magnesium 81mg 30mg 12%
Selenium 3µg 8.9µg 11%
Sodium 266mg 7mg 11%
Vitamin B1 0.193mg 0.081mg 9%
Vitamin B5 0.479mg 0.068mg 8%
Calories 213kcal 76kcal 7%
Vitamin A 64µg 7%
Carbs 23.33g 1.87g 7%
Protein 5.06g 8.08g 6%
Phosphorus 139mg 97mg 6%
Manganese 0.466mg 0.605mg 6%
Saturated fat 1.893g 0.691g 5%
Choline 28.8mg 5%
Polyunsaturated fat 2.06g 2.699g 4%
Vitamin K 2.4µg 2%
Folate 23µg 15µg 2%
Net carbs 17.53g 1.57g N/A
Sugar 0.62g N/A
Zinc 0.78mg 0.8mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.037mg 0.12mg 0%
Threonine 0.128mg 0.402mg 0%
Isoleucine 0.121mg 0.435mg 0%
Leucine 0.185mg 0.713mg 0%
Lysine 0.186mg 0.452mg 0%
Methionine 0.044mg 0.108mg 0%
Phenylalanine 0.131mg 0.428mg 0%
Valine 0.13mg 0.446mg 0%
Histidine 0.077mg 0.221mg 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
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 FatsFats +194.6%
Contains more CarbsCarbs +1147.6%
Contains more OtherOther +413.9%
Contains more ProteinProtein +59.7%
Contains more WaterWater +57.1%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +720.4%
Contains less Sat. FatSaturated fat -63.5%
Contains more Poly. FatPolyunsaturated fat +31%

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/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.