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  6. Tofu vs. Hoisin sauce

Tofu vs. Hoisin sauce — In-Depth Nutrition Comparison

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Important differences between tofu and hoisin sauce

  • Tofu has more iron, calcium, manganese, selenium, phosphorus, copper, and vitamin B1; however, hoisin sauce has more vitamin B2 and fiber.
  • Hoisin sauce's daily need coverage for sodium is 70% more.
  • Tofu has 20 times more vitamin B1 than hoisin sauce. Tofu has 0.081mg of vitamin B1, while hoisin sauce has 0.004mg.
  • Tofu is lower in sodium.

The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Sauce, hoisin, ready-to-serve.

Infographic

Tofu vs Hoisin 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
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 17% 9.6% 11% 38% 43% 8.7% 16% 211% 33% 9.8%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +993.8%
Contains more IronIron +430.7%
Contains more CopperCopper +50.8%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +155.3%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +138.2%
Contains more SeleniumSelenium +394.4%
~equal in Potassium ~119mg

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
3
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 1.3% 0% 5.6% 0% 1% 50% 22% 4.1% 14% 0% 1.3% 17% 4.4%
Contains more Vitamin B1Vitamin B1 +1925%
Contains more Vitamin KVitamin K +380%
Contains more CholineCholine +260%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin EVitamin E +2700%
Contains more Vitamin B2Vitamin B2 +317.3%
Contains more Vitamin B3Vitamin B3 +500%
Contains more Vitamin B6Vitamin B6 +31.9%
Contains more FolateFolate +53.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.068mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Hoisin sauce DV% diff.
Sodium 7mg 1615mg 70%
Iron 5.36mg 1.01mg 54%
Calcium 350mg 32mg 32%
Manganese 0.605mg 0.254mg 15%
Carbs 1.87g 44.08g 14%
Vitamin B2 0.052mg 0.217mg 13%
Selenium 8.9µg 1.8µg 13%
Protein 8.08g 3.31g 10%
Fiber 0.3g 2.8g 10%
Phosphorus 97mg 38mg 8%
Calories 76kcal 220kcal 7%
Polyunsaturated fat 2.699g 1.698g 7%
Copper 0.193mg 0.128mg 7%
Vitamin B3 0.195mg 1.17mg 6%
Vitamin B1 0.081mg 0.004mg 6%
Zinc 0.8mg 0.32mg 4%
Choline 28.8mg 8mg 4%
Vitamin E 0.01mg 0.28mg 2%
Fats 4.78g 3.39g 2%
Folate 15µg 23µg 2%
Vitamin K 2.4µg 0.5µg 2%
Vitamin B6 0.047mg 0.062mg 1%
Saturated fat 0.691g 0.568g 1%
Cholesterol 0mg 3mg 1%
Magnesium 30mg 24mg 1%
Vitamin C 0.1mg 0.4mg 0%
Net carbs 1.57g 41.28g N/A
Potassium 121mg 119mg 0%
Sugar 0.62g 27.26g N/A
Vitamin B5 0.068mg 0.068mg 0%
Monounsaturated fat 1.056g 0.963g 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
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
3% 3% 44% 44% 5%
Protein: 3.31 g
Fats: 3.39 g
Carbs: 44.08 g
Water: 44.23 g
Other: 4.99 g
Contains more ProteinProtein +144.1%
Contains more FatsFats +41%
Contains more WaterWater +91.2%
Contains more CarbsCarbs +2257.2%
Contains more OtherOther +593.1%

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
18% 30% 53%
Saturated fat: Sat. Fat 0.568 g
Monounsaturated fat: Mono. Fat 0.963 g
Polyunsaturated fat: Poly. Fat 1.698 g
Contains more Poly. FatPolyunsaturated fat +59%
Contains less Sat. FatSaturated fat -17.8%
~equal in Monounsaturated fat ~0.963g

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. Hoisin sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172886/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.