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Tofu vs. Cocktail sauce — In-Depth Nutrition Comparison

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How are tofu and cocktail sauce different?

  • Tofu is richer in iron, calcium, manganese, selenium, phosphorus, and copper, while cocktail sauce is higher in vitamin C, vitamin E, and fiber.
  • Tofu covers your daily need for iron, 57% more than cocktail sauce.
  • Tofu contains 13 times more calcium than cocktail sauce. Tofu contains 350mg of calcium, while cocktail sauce contains 26mg.
  • Tofu is lower in sodium.

Tofu, raw, regular, prepared with calcium sulfate and Sauce, cocktail, ready-to-serve types were used in this article.

Infographic

Tofu vs Cocktail 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
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 12% 7.8% 27% 31% 37% 10% 13% 128% 19% 12%
Contains more MagnesiumMagnesium +76.5%
Contains more CalciumCalcium +1246.2%
Contains more IronIron +545.8%
Contains more CopperCopper +73.9%
Contains more ZincZinc +110.5%
Contains more PhosphorusPhosphorus +223.3%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +308.8%
Contains more SeleniumSelenium +304.5%
Contains more PotassiumPotassium +155.4%

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
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 39% 6% 22% 0% 5.3% 11% 15% 4.1% 18% 0% 11% 13% 6%
Contains more Vitamin B1Vitamin B1 +285.7%
Contains more CholineCholine +161.8%
Contains more Vitamin CVitamin C +11500%
Contains more Vitamin EVitamin E +10700%
Contains more Vitamin B3Vitamin B3 +320.5%
Contains more Vitamin B6Vitamin B6 +70.2%
Contains more Vitamin KVitamin K +83.3%
Contains more FolateFolate +13.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.047mg
~equal in Vitamin B5 ~0.068mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
28% 66% 4%
Protein: 1.36 g
Fats: 1.05 g
Carbs: 28.22 g
Water: 65.67 g
Other: 3.7 g
Contains more ProteinProtein +494.1%
Contains more FatsFats +355.2%
Contains more WaterWater +28.7%
Contains more CarbsCarbs +1409.1%
Contains more OtherOther +413.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Cocktail sauce DV% diff.
Iron 5.36mg 0.83mg 57%
Sodium 7mg 983mg 42%
Calcium 350mg 26mg 32%
Manganese 0.605mg 0.148mg 20%
Polyunsaturated fat 2.699g 0g 18%
Vitamin C 0.1mg 11.6mg 13%
Protein 8.08g 1.36g 13%
Selenium 8.9µg 2.2µg 12%
Phosphorus 97mg 30mg 10%
Copper 0.193mg 0.111mg 9%
Carbs 1.87g 28.22g 9%
Vitamin E 0.01mg 1.08mg 7%
Fats 4.78g 1.05g 6%
Potassium 121mg 309mg 6%
Fiber 0.3g 1.8g 6%
Vitamin B1 0.081mg 0.021mg 5%
Vitamin B3 0.195mg 0.82mg 4%
Zinc 0.8mg 0.38mg 4%
Saturated fat 0.691g 0g 3%
Vitamin B6 0.047mg 0.08mg 3%
Monounsaturated fat 1.056g 0g 3%
Magnesium 30mg 17mg 3%
Choline 28.8mg 11mg 3%
Vitamin K 2.4µg 4.4µg 2%
Calories 76kcal 124kcal 2%
Vitamin A 18µg 2%
Folate 15µg 17µg 1%
Net carbs 1.57g 26.42g N/A
Sugar 0.62g 11.83g N/A
Vitamin B2 0.052mg 0.047mg 0%
Vitamin B5 0.068mg 0.068mg 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 Cocktail sauce
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
12%
Cocktail sauce
Minerals Daily Need Coverage Score
59%
Tofu
30%
Cocktail sauce

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 11.21g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 976mg)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated fat?
Cocktail sauce
Cocktail sauce is lower in Saturated fat (difference - 0.691g)
Which food is lower in glycemic index?
Cocktail sauce
Cocktail sauce is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Cocktail sauce
Cocktail sauce is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Cocktail sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174067/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.