Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Tofu
  5. Compare
  6. Tofu vs. Marinara sauce

Tofu vs. Marinara sauce — In-Depth Nutrition Comparison

Compare

Summary of differences between tofu and marinara sauce

  • Tofu has more iron, calcium, manganese, selenium, and copper; however, marinara sauce is higher in vitamin B3, vitamin E, vitamin A, vitamin B6, and vitamin K.
  • Tofu covers your daily need for iron, 57% more than marinara sauce.
  • Tofu has 13 times more calcium than marinara sauce. While tofu has 350mg of calcium, marinara sauce has only 27mg.

These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Tofu vs Marinara 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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +1196.3%
Contains more IronIron +587.2%
Contains more CopperCopper +138.3%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +185.3%
Contains less SodiumSodium -76.7%
Contains more ManganeseManganese +341.6%
Contains more SeleniumSelenium +709.1%
Contains more PotassiumPotassium +163.6%

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
4
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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin B1Vitamin B1 +237.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +15.4%
Contains more CholineCholine +110.2%
Contains more Vitamin CVitamin C +1900%
Contains more Vitamin EVitamin E +23900%
Contains more Vitamin B2Vitamin B2 +17.3%
Contains more Vitamin B3Vitamin B3 +1908.7%
Contains more Vitamin B6Vitamin B6 +268.1%
Contains more Vitamin KVitamin K +479.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Marinara sauce DV% diff.
Iron 5.36mg 0.78mg 57%
Calcium 350mg 27mg 32%
Vitamin B3 0.195mg 3.917mg 23%
Manganese 0.605mg 0.137mg 20%
Vitamin E 0.01mg 2.4mg 16%
Polyunsaturated fat 2.699g 0.508g 15%
Selenium 8.9µg 1.1µg 14%
Protein 8.08g 1.41g 13%
Copper 0.193mg 0.081mg 12%
Vitamin B6 0.047mg 0.173mg 10%
Vitamin K 2.4µg 13.9µg 10%
Phosphorus 97mg 34mg 9%
Potassium 121mg 319mg 6%
Fiber 0.3g 1.8g 6%
Zinc 0.8mg 0.2mg 5%
Vitamin B1 0.081mg 0.024mg 5%
Fats 4.78g 1.48g 5%
Vitamin A 33µg 4%
Magnesium 30mg 18mg 3%
Choline 28.8mg 13.7mg 3%
Saturated fat 0.691g 0.17g 2%
Monounsaturated fat 1.056g 0.377g 2%
Carbs 1.87g 8.06g 2%
Vitamin C 0.1mg 2mg 2%
Folate 15µg 13µg 1%
Calories 76kcal 51kcal 1%
Vitamin B5 0.068mg 1%
Vitamin B2 0.052mg 0.061mg 1%
Sodium 7mg 30mg 1%
Cholesterol 0mg 2mg 1%
Net carbs 1.57g 6.26g N/A
Sugar 0.62g 5.5g N/A
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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +473%
Contains more FatsFats +223%
Contains more CarbsCarbs +331%
Contains more OtherOther +130.6%
~equal in Water ~87.39g

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +180.1%
Contains more Poly. FatPolyunsaturated fat +431.3%
Contains less Sat. FatSaturated fat -75.4%

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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.