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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.
  • The glycemic index of tofu is lower.

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% 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% 9% 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 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

All nutrients comparison - raw data values

Nutrient Tofu Black pepper DV% diff.
Manganese 0.605mg 12.753mg 528%
Vitamin K 2.4µg 163.7µg 134%
Copper 0.193mg 1.33mg 126%
Fiber 0.3g 25.3g 100%
Iron 5.36mg 9.71mg 54%
Potassium 121mg 1329mg 36%
Magnesium 30mg 171mg 34%
Vitamin B5 0.068mg 1.399mg 27%
Carbs 1.87g 63.95g 21%
Vitamin B6 0.047mg 0.291mg 19%
Polyunsaturated fat 2.699g 0.998g 11%
Vitamin B2 0.052mg 0.18mg 10%
Calories 76kcal 251kcal 9%
Calcium 350mg 443mg 9%
Phosphorus 97mg 158mg 9%
Vitamin E 0.01mg 1.04mg 7%
Selenium 8.9µg 4.9µg 7%
Vitamin B3 0.195mg 1.143mg 6%
Protein 8.08g 10.39g 5%
Zinc 0.8mg 1.19mg 4%
Vitamin A 27µg 3%
Choline 28.8mg 11.3mg 3%
Saturated fat 0.691g 1.392g 3%
Fats 4.78g 3.26g 2%
Vitamin B1 0.081mg 0.108mg 2%
Sodium 7mg 20mg 1%
Folate 15µg 17µg 1%
Monounsaturated fat 1.056g 0.739g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 38.65g N/A
Sugar 0.62g 0.64g N/A
Tryptophan 0.12mg 0.058mg 0%
Threonine 0.402mg 0.244mg 0%
Isoleucine 0.435mg 0.366mg 0%
Leucine 0.713mg 1.014mg 0%
Lysine 0.452mg 0.244mg 0%
Methionine 0.108mg 0.096mg 0%
Phenylalanine 0.428mg 0.446mg 0%
Valine 0.446mg 0.547mg 0%
Histidine 0.221mg 0.159mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.152g N/A

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%

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.