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  6. Tofu vs. Cream of mushroom soup

Tofu vs. Cream of mushroom soup — In-Depth Nutrition Comparison

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Significant differences between tofu and cream of mushroom soup

  • The amount of iron, calcium, manganese, copper, selenium, phosphorus, zinc, magnesium, and vitamin B1 in tofu is higher than in cream of mushroom soup.
  • Tofu covers your daily iron needs 66% more than cream of mushroom soup.
  • Cream of mushroom soup has 50 times less calcium than tofu. Tofu has 350mg of calcium, while cream of mushroom soup has 7mg.
  • Tofu contains less sodium.

Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Soup, cream of mushroom, canned, prepared with equal volume water.

Infographic

Tofu vs Cream of mushroom 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
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 1.4% 2.1% 2.7% 3.4% 5.3% 1.6% 5.1% 44% 2.3% 7.6%
Contains more MagnesiumMagnesium +1400%
Contains more CalciumCalcium +4900%
Contains more PotassiumPotassium +290.3%
Contains more IronIron +5855.6%
Contains more CopperCopper +1106.3%
Contains more ZincZinc +1233.3%
Contains more PhosphorusPhosphorus +708.3%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +3261.1%
Contains more SeleniumSelenium +535.7%

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
7
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% 0.33% 4.8% 1.5% 1.5% 1.8% 3.2% 4.3% 1.6% 0% 24% 0.75% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1250%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B3Vitamin B3 +15.4%
Contains more Vitamin B6Vitamin B6 +571.4%
Contains more FolateFolate +1400%
Contains more CholineCholine +512.8%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +300%
~equal in Vitamin B5 ~0.072mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Cream of mushroom soup DV% diff.
Iron 5.36mg 0.09mg 66%
Calcium 350mg 7mg 34%
Manganese 0.605mg 0.018mg 26%
Copper 0.193mg 0.016mg 20%
Protein 8.08g 0.66g 15%
Sodium 7mg 340mg 14%
Selenium 8.9µg 1.4µg 14%
Phosphorus 97mg 12mg 12%
Polyunsaturated fat 2.699g 1.42g 9%
Magnesium 30mg 2mg 7%
Zinc 0.8mg 0.06mg 7%
Vitamin K 2.4µg 9.6µg 6%
Vitamin B1 0.081mg 0.006mg 6%
Folate 15µg 1µg 4%
Choline 28.8mg 4.7mg 4%
Vitamin B6 0.047mg 0.007mg 3%
Vitamin B2 0.052mg 0.008mg 3%
Fats 4.78g 2.59g 3%
Potassium 121mg 31mg 3%
Calories 76kcal 39kcal 2%
Vitamin E 0.01mg 0.24mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 4IU 1%
Saturated fat 0.691g 0.472g 1%
Monounsaturated fat 1.056g 0.597g 1%
Vitamin C 0.1mg 0mg 0%
Carbs 1.87g 3.33g 0%
Net carbs 1.57g 3.03g N/A
Sugar 0.62g 0.2g N/A
Fiber 0.3g 0.3g 0%
Vitamin A 1µg 0%
Vitamin B3 0.195mg 0.169mg 0%
Vitamin B5 0.068mg 0.072mg 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%

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
3% 3% 92%
Protein: 0.66 g
Fats: 2.59 g
Carbs: 3.33 g
Water: 92.46 g
Other: 0.96 g
Contains more ProteinProtein +1124.2%
Contains more FatsFats +84.6%
Contains more CarbsCarbs +78.1%
Contains more OtherOther +33.3%
~equal in Water ~92.46g

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
19% 24% 57%
Saturated fat: Sat. Fat 0.472 g
Monounsaturated fat: Mono. Fat 0.597 g
Polyunsaturated fat: Poly. Fat 1.42 g
Contains more Mono. FatMonounsaturated fat +76.9%
Contains more Poly. FatPolyunsaturated fat +90.1%
Contains less Sat. FatSaturated fat -31.7%

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. Cream of mushroom soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172915/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.