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  6. Sweet and sour vs. Tofu

Sweet and sour vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between sweet and sour and tofu?

  • Sweet and sour is richer in vitamin C, yet tofu is richer in calcium, copper, selenium, iron, phosphorus, manganese, zinc, and magnesium.
  • Tofu's daily need coverage for calcium is 67% higher.
  • Sweet and sour has 44 times more vitamin C than tofu. Sweet and sour has 8.7mg of vitamin C, while tofu has 0.2mg.
  • Tofu contains less sodium.
  • Tofu has a lower glycemic index than sweet and sour.

We used Sauce, sweet, and sour, ready-to-serve and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Sweet and sour 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 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
Tofu
Tofu
10
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 +625%
Contains more CalciumCalcium +6730%
Contains more PotassiumPotassium +139.4%
Contains more IronIron +1166.7%
Contains more CopperCopper +378.5%
Contains more ZincZinc +1644.4%
Contains more PhosphorusPhosphorus +2614.3%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +55.2%
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.
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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
Tofu
Tofu
6
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 +4250%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +229.2%
Contains more Vitamin B2Vitamin B2 +436.8%
Contains more Vitamin B3Vitamin B3 +103.7%
Contains more Vitamin B5Vitamin B5 +43%
Contains more Vitamin B6Vitamin B6 +73.6%
Contains more FolateFolate +262.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet and sour Tofu DV% diff.
Calcium 10mg 683mg 67%
Protein 0.27g 17.27g 34%
Copper 0.079mg 0.378mg 33%
Polyunsaturated fat 0g 4.921g 33%
Selenium 0.4µg 17.4µg 31%
Iron 0.21mg 2.66mg 31%
Phosphorus 7mg 190mg 26%
Manganese 0.761mg 1.181mg 18%
Sodium 371mg 14mg 16%
Zinc 0.09mg 1.57mg 13%
Fats 0.02g 8.72g 13%
Carbs 38.22g 2.78g 12%
Magnesium 8mg 58mg 12%
Vitamin B1 0.048mg 0.158mg 9%
Vitamin C 8.7mg 0.2mg 9%
Fiber 0.1g 2.3g 9%
Saturated fat 0g 1.261g 6%
Vitamin B2 0.019mg 0.102mg 6%
Folate 8µg 29µg 5%
Monounsaturated fat 0g 1.925g 5%
Potassium 99mg 237mg 4%
Vitamin B6 0.053mg 0.092mg 3%
Vitamin B3 0.187mg 0.381mg 1%
Vitamin B5 0.093mg 0.133mg 1%
Calories 150kcal 144kcal 0%
Net carbs 38.12g 0.48g N/A
Sugar 18.75g N/A
Vitamin E 0.01mg 0%
Vitamin A 1µg 0%
Vitamin K 0.2µg 0%
Choline 2.4mg 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
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 g
Tofu
Tofu
4
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 CarbsCarbs +1274.8%
Contains more ProteinProtein +6296.3%
Contains more FatsFats +43500%
Contains more WaterWater +15.9%
Contains more OtherOther +14.8%

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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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.