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  6. Tofu vs. Black pepper

Tofu vs. Black pepper — In-Depth Nutrition Comparison

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What are the differences between Tofu and Black pepper?

  • Black pepper is richer than Tofu in Manganese, Vitamin K, Copper, Fiber, Iron, Potassium, Magnesium, Vitamin B5, Vitamin B6, and Vitamin B2.
  • Black pepper's daily need coverage for Manganese is 528% more.

We used Tofu, raw, regular, prepared with calcium sulfate and Spices, pepper, black types in this article.

Infographic

Tofu vs Black pepper 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
2
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 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
Contains less SodiumSodium -65%
Contains more SeleniumSelenium +81.6%
Contains more MagnesiumMagnesium +470%
Contains more CalciumCalcium +26.6%
Contains more PotassiumPotassium +998.3%
Contains more IronIron +81.2%
Contains more CopperCopper +589.1%
Contains more ZincZinc +48.8%
Contains more PhosphorusPhosphorus +62.9%
Contains more ManganeseManganese +2007.9%

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
2
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% 5.1% 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% 33% 21% 0% 27% 42% 21% 84% 67% 0% 409% 13% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more CholineCholine +154.9%
Contains more Vitamin AVitamin A +543.5%
Contains more Vitamin EVitamin E +10300%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +246.2%
Contains more Vitamin B3Vitamin B3 +486.2%
Contains more Vitamin B5Vitamin B5 +1957.4%
Contains more Vitamin B6Vitamin B6 +519.1%
Contains more Vitamin KVitamin K +6720.8%
Contains more FolateFolate +13.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
Contains more FatsFats +46.6%
Contains more WaterWater +578.6%
Contains more ProteinProtein +28.6%
Contains more CarbsCarbs +3319.8%
Contains more OtherOther +1280.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
3
16% 24% 61%
Saturated Fat: Sat. Fat 0.691 g
Monounsaturated Fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
44% 24% 32%
Saturated Fat: Sat. Fat 1.392 g
Monounsaturated Fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 g
Contains less Sat. FatSaturated Fat -50.4%
Contains more Mono. FatMonounsaturated Fat +42.9%
Contains more Poly. FatPolyunsaturated fat +170.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Black pepper Opinion
Calories 76kcal 251kcal Black pepper
Protein 8.08g 10.39g Black pepper
Fats 4.78g 3.26g Tofu
Vitamin C 0.1mg 0mg Tofu
Net carbs 1.57g 38.65g Black pepper
Carbs 1.87g 63.95g Black pepper
Magnesium 30mg 171mg Black pepper
Calcium 350mg 443mg Black pepper
Potassium 121mg 1329mg Black pepper
Iron 5.36mg 9.71mg Black pepper
Sugar 0.62g 0.64g Tofu
Fiber 0.3g 25.3g Black pepper
Copper 0.193mg 1.33mg Black pepper
Zinc 0.8mg 1.19mg Black pepper
Phosphorus 97mg 158mg Black pepper
Sodium 7mg 20mg Tofu
Vitamin A 85IU 547IU Black pepper
Vitamin A 27µg Black pepper
Vitamin E 0.01mg 1.04mg Black pepper
Manganese 0.605mg 12.753mg Black pepper
Selenium 8.9µg 4.9µg Tofu
Vitamin B1 0.081mg 0.108mg Black pepper
Vitamin B2 0.052mg 0.18mg Black pepper
Vitamin B3 0.195mg 1.143mg Black pepper
Vitamin B5 0.068mg 1.399mg Black pepper
Vitamin B6 0.047mg 0.291mg Black pepper
Vitamin K 2.4µg 163.7µg Black pepper
Folate 15µg 17µg Black pepper
Choline 28.8mg 11.3mg Tofu
Saturated Fat 0.691g 1.392g Tofu
Monounsaturated Fat 1.056g 0.739g Tofu
Polyunsaturated fat 2.699g 0.998g Tofu
Tryptophan 0.12mg 0.058mg Tofu
Threonine 0.402mg 0.244mg Tofu
Isoleucine 0.435mg 0.366mg Tofu
Leucine 0.713mg 1.014mg Black pepper
Lysine 0.452mg 0.244mg Tofu
Methionine 0.108mg 0.096mg Tofu
Phenylalanine 0.428mg 0.446mg Black pepper
Valine 0.446mg 0.547mg Black pepper
Histidine 0.221mg 0.159mg Tofu
Fructose 0.23g Black pepper
Omega-3 - ALA 0.152g Black pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Black pepper
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
7%
Tofu
56%
Black pepper
Minerals Daily Need Coverage Score
59%
Tofu
297%
Black pepper

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.02g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.701g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 17)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.5)
Which food is richer in minerals?
Black pepper
Black pepper is relatively richer in minerals
Which food is richer in vitamins?
Black pepper
Black pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.