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Tofu vs. Beef noodle soup — In-Depth Nutrition Comparison

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What are the main differences between tofu and beef noodle soup?

  • Tofu has more iron, calcium, manganese, copper, phosphorus, selenium, and magnesium than beef noodle soup.
  • Tofu's daily need coverage for iron is 62% higher.
  • Beef noodle soup has 44 times less calcium than tofu. Tofu has 350mg of calcium, while beef noodle soup has 8mg.
  • Tofu is lower in sodium.
  • Beef noodle soup has a higher glycemic index (42) than tofu (15).

We used Tofu, raw, regular, prepared with calcium sulfate and Soup, beef noodle, canned, prepared with equal volume water types in this comparison.

Infographic

Tofu vs Beef noodle soup 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
10
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 2.1% 2.4% 3.5% 17% 20% 17% 8.1% 42% 14% 16%
Contains more MagnesiumMagnesium +900%
Contains more CalciumCalcium +4275%
Contains more PotassiumPotassium +202.5%
Contains more IronIron +1118.2%
Contains more CopperCopper +221.7%
Contains more ZincZinc +29%
Contains more PhosphorusPhosphorus +410.5%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +455%
Contains more SeleniumSelenium +196.7%

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
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 0.33% 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 0.67% 1.7% 10% 0% 7% 5.5% 8% 4.8% 3.5% 10% 2% 6% 3.8%
Contains more Vitamin B1Vitamin B1 +189.3%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B6Vitamin B6 +213.3%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +87.5%
Contains more CholineCholine +311.4%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B3Vitamin B3 +117.9%
Contains more Vitamin B5Vitamin B5 +17.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 4% 92%
Protein: 1.93 g
Fats: 1.23 g
Carbs: 3.58 g
Water: 92.16 g
Other: 1.1 g
Contains more ProteinProtein +318.7%
Contains more FatsFats +288.6%
Contains more CarbsCarbs +91.4%
Contains more OtherOther +52.8%
~equal in Water ~92.16g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
40% 43% 17%
Saturated fat: Sat. Fat 0.455 g
Monounsaturated fat: Mono. Fat 0.495 g
Polyunsaturated fat: Poly. Fat 0.195 g
Contains more Mono. FatMonounsaturated fat +113.3%
Contains more Poly. FatPolyunsaturated fat +1284.1%
Contains less Sat. FatSaturated fat -34.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Beef noodle soup
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Beef noodle soup DV% diff.
Iron 5.36mg 0.44mg 62%
Calcium 350mg 8mg 34%
Manganese 0.605mg 0.109mg 22%
Polyunsaturated fat 2.699g 0.195g 17%
Copper 0.193mg 0.06mg 15%
Sodium 7mg 325mg 14%
Protein 8.08g 1.93g 12%
Phosphorus 97mg 19mg 11%
Selenium 8.9µg 3µg 11%
Magnesium 30mg 3mg 6%
Fats 4.78g 1.23g 5%
Vitamin B1 0.081mg 0.028mg 4%
Choline 28.8mg 7mg 4%
Vitamin E 0.01mg 0.5mg 3%
Vitamin B12 0µg 0.08µg 3%
Vitamin B2 0.052mg 0.024mg 2%
Folate 15µg 8µg 2%
Vitamin B6 0.047mg 0.015mg 2%
Calories 76kcal 34kcal 2%
Potassium 121mg 40mg 2%
Zinc 0.8mg 0.62mg 2%
Vitamin A 5µg 1%
Monounsaturated fat 1.056g 0.495g 1%
Carbs 1.87g 3.58g 1%
Vitamin K 2.4µg 0.8µg 1%
Saturated fat 0.691g 0.455g 1%
Cholesterol 0mg 2mg 1%
Vitamin B3 0.195mg 0.425mg 1%
Vitamin C 0.1mg 0.2mg 0%
Net carbs 1.57g 3.28g N/A
Sugar 0.62g 1.03g N/A
Fiber 0.3g 0.3g 0%
Vitamin B5 0.068mg 0.08mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Beef noodle soup
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
6%
Tofu
5%
Beef noodle soup
Minerals Daily Need Coverage Score
59%
Tofu
14%
Beef noodle soup

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 318mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated fat?
Beef noodle soup
Beef noodle soup is lower in Saturated fat (difference - 0.236g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Beef noodle soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172906/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.