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  6. Tofu vs. Hot and sour soup

Tofu vs. Hot and sour soup — In-Depth Nutrition Comparison

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How are tofu and hot and sour soup different?

  • Tofu is higher than hot and sour soup in iron, calcium, manganese, copper, selenium, phosphorus, and zinc.
  • Tofu covers your daily need for iron, 59% more than hot and sour soup.
  • Tofu contains 22 times more selenium than hot and sour soup. Tofu contains 8.9µg of selenium, while hot, and sour soup contains 0.4µg.
  • Tofu is lower in sodium.

Tofu, raw, regular, prepared with calcium sulfate and Soup, hot, and sour, Chinese restaurant types were used in this article.

Infographic

Tofu vs Hot and sour 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 6.4% 5.7% 4.9% 24% 8.7% 6% 14% 49% 11% 2.2%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +1742.1%
Contains more PotassiumPotassium +120%
Contains more IronIron +737.5%
Contains more CopperCopper +642.3%
Contains more ZincZinc +263.6%
Contains more PhosphorusPhosphorus +203.1%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +611.8%
Contains more SeleniumSelenium +2125%

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
5
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% 3% 7.8% 1.5% 6.5% 7.2% 9.5% 14% 15% 13% 2.8% 6% 22%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +211.5%
Contains more Vitamin B2Vitamin B2 +67.7%
Contains more Vitamin KVitamin K +118.2%
Contains more FolateFolate +87.5%
Contains more Vitamin EVitamin E +3800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +160%
Contains more Vitamin B5Vitamin B5 +233.8%
Contains more Vitamin B6Vitamin B6 +36.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +38.5%

All nutrients comparison - raw data values

Nutrient Tofu Hot and sour soup DV% diff.
Iron 5.36mg 0.64mg 59%
Calcium 350mg 19mg 33%
Manganese 0.605mg 0.085mg 23%
Copper 0.193mg 0.026mg 19%
Sodium 7mg 376mg 16%
Polyunsaturated fat 2.699g 0.311g 16%
Selenium 8.9µg 0.4µg 15%
Protein 8.08g 2.58g 11%
Phosphorus 97mg 32mg 9%
Cholesterol 0mg 21mg 7%
Lysine 0.452mg 153mg 7%
Magnesium 30mg 9mg 5%
Vitamin B1 0.081mg 0.026mg 5%
Zinc 0.8mg 0.22mg 5%
Fats 4.78g 1.21g 5%
Vitamin B12 0µg 0.1µg 4%
Vitamin B5 0.068mg 0.227mg 3%
Vitamin E 0.01mg 0.39mg 3%
Saturated fat 0.691g 0.229g 2%
Choline 28.8mg 39.9mg 2%
Monounsaturated fat 1.056g 0.288g 2%
Vitamin B3 0.195mg 0.507mg 2%
Vitamin B2 0.052mg 0.031mg 2%
Folate 15µg 8µg 2%
Calories 76kcal 39kcal 2%
Potassium 121mg 55mg 2%
Vitamin D 0µg 0.1µg 1%
Starch 2.43g 1%
Vitamin B6 0.047mg 0.064mg 1%
Fiber 0.3g 0.5g 1%
Vitamin K 2.4µg 1.1µg 1%
Vitamin D 0IU 5IU 1%
Carbs 1.87g 4.35g 1%
Vitamin A 9µg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 3.85g N/A
Sugar 0.62g 0.42g N/A
Tryptophan 0.12mg 0.019mg 0%
Threonine 0.402mg 0.111mg 0%
Isoleucine 0.435mg 0.08mg 0%
Leucine 0.713mg 0.151mg 0%
Methionine 0.108mg 0.039mg 0%
Phenylalanine 0.428mg 0.085mg 0%
Valine 0.446mg 0.092mg 0%
Histidine 0.221mg 0.058mg 0%
Omega-3 - ALA 0.03g N/A
Omega-6 - Linoleic acid 0.273g 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
3% 4% 91%
Protein: 2.58 g
Fats: 1.21 g
Carbs: 4.35 g
Water: 90.65 g
Other: 1.21 g
Contains more ProteinProtein +213.2%
Contains more FatsFats +295%
Contains more CarbsCarbs +132.6%
Contains more OtherOther +68.1%
~equal in Water ~90.65g

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
28% 35% 38%
Saturated fat: Sat. Fat 0.229 g
Monounsaturated fat: Mono. Fat 0.288 g
Polyunsaturated fat: Poly. Fat 0.311 g
Contains more Mono. FatMonounsaturated fat +266.7%
Contains more Poly. FatPolyunsaturated fat +767.8%
Contains less Sat. FatSaturated fat -66.9%

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. Hot and sour soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174808/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.