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  6. Tofu vs. Barbecue sauce

Tofu vs. Barbecue sauce — In-Depth Nutrition Comparison

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What are the differences between tofu and barbecue sauce?

  • Tofu is higher in iron, calcium, manganese, selenium, copper, phosphorus, and zinc, yet barbecue sauce is higher in vitamin E.
  • Tofu's daily need coverage for iron is 59% more.
  • Tofu has 11 times more calcium than barbecue sauce. While tofu has 350mg of calcium, barbecue sauce has only 33mg.
  • The amount of sodium in tofu is lower.

We used Tofu, raw, regular, prepared with calcium sulfate and Sauce, barbecue types in this article.

Infographic

Tofu vs Barbecue sauce 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.
Tofu
Tofu
9
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9.9% 20% 24% 24% 4.6% 8.6% 134% 16% 7.1%
Contains more MagnesiumMagnesium +130.8%
Contains more CalciumCalcium +960.6%
Contains more IronIron +737.5%
Contains more CopperCopper +168.1%
Contains more ZincZinc +370.6%
Contains more PhosphorusPhosphorus +385%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +380.2%
Contains more SeleniumSelenium +584.6%
Contains more PotassiumPotassium +91.7%

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.
Tofu
Tofu
4
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%
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 2% 3.7% 16% 0% 5.8% 13% 11% 9.8% 17% 0% 4.5% 1.5% 3.9%
Contains more Vitamin B1Vitamin B1 +252.2%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +650%
Contains more CholineCholine +305.6%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin EVitamin E +7900%
Contains more Vitamin B3Vitamin B3 +206.2%
Contains more Vitamin B5Vitamin B5 +141.2%
Contains more Vitamin B6Vitamin B6 +59.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.056mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Barbecue sauce DV% diff.
Iron 5.36mg 0.64mg 59%
Sodium 7mg 1027mg 44%
Calcium 350mg 33mg 32%
Manganese 0.605mg 0.126mg 21%
Fructose 14.17g 18%
Polyunsaturated fat 2.699g 0.101g 17%
Protein 8.08g 0.82g 15%
Selenium 8.9µg 1.3µg 14%
Carbs 1.87g 40.77g 13%
Copper 0.193mg 0.072mg 13%
Phosphorus 97mg 20mg 11%
Fats 4.78g 0.63g 6%
Zinc 0.8mg 0.17mg 6%
Vitamin B1 0.081mg 0.023mg 5%
Vitamin E 0.01mg 0.8mg 5%
Calories 76kcal 172kcal 5%
Choline 28.8mg 7.1mg 4%
Magnesium 30mg 13mg 4%
Potassium 121mg 232mg 3%
Vitamin B3 0.195mg 0.597mg 3%
Folate 15µg 2µg 3%
Saturated fat 0.691g 0.045g 3%
Fiber 0.3g 0.9g 2%
Vitamin B5 0.068mg 0.164mg 2%
Vitamin B6 0.047mg 0.075mg 2%
Monounsaturated fat 1.056g 0.082g 2%
Vitamin C 0.1mg 0.6mg 1%
Vitamin A 11µg 1%
Vitamin K 2.4µg 1.8µg 1%
Net carbs 1.57g 39.87g N/A
Sugar 0.62g 33.24g N/A
Starch 0.35g 0%
Vitamin B2 0.052mg 0.056mg 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%
Omega-3 - ALA 0.021g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.08g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
41% 55% 3%
Protein: 0.82 g
Fats: 0.63 g
Carbs: 40.77 g
Water: 54.71 g
Other: 3.07 g
Contains more ProteinProtein +885.4%
Contains more FatsFats +658.7%
Contains more WaterWater +54.5%
Contains more CarbsCarbs +2080.2%
Contains more OtherOther +326.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
20% 36% 44%
Saturated fat: Sat. Fat 0.045 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.101 g
Contains more Mono. FatMonounsaturated fat +1187.8%
Contains more Poly. FatPolyunsaturated fat +2572.3%
Contains less Sat. FatSaturated fat -93.5%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Barbecue sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174523/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.