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  6. Tofu vs. Minestrone

Tofu vs. Minestrone — In-Depth Nutrition Comparison

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What are the differences between tofu and minestrone?

  • Tofu is higher in iron, calcium, manganese, copper, phosphorus, magnesium, and polyunsaturated fat, yet minestrone is higher in vitamin A.
  • Tofu's daily need coverage for iron is 62% more.
  • Tofu has 25 times more calcium than minestrone. While tofu has 350mg of calcium, minestrone has only 14mg.
  • The amount of sodium in tofu is lower.
  • The glycemic index of tofu is lower.

We used Tofu, raw, regular, prepared with calcium sulfate and Soup, minestrone, canned, prepared with equal volume water types in this article.

Infographic

Tofu vs Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +900%
Contains more CalciumCalcium +2400%
Contains more IronIron +1310.5%
Contains more CopperCopper +278.4%
Contains more ZincZinc +158.1%
Contains more PhosphorusPhosphorus +321.7%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +298%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~130mg

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
6
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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +268.2%
Contains more Vitamin B2Vitamin B2 +188.9%
Contains more Vitamin B6Vitamin B6 +14.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin B3Vitamin B3 +100.5%
Contains more Vitamin B5Vitamin B5 +105.9%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Tofu Minestrone DV% diff.
Iron 5.36mg 0.38mg 62%
Calcium 350mg 14mg 34%
Manganese 0.605mg 0.152mg 20%
Selenium 8.9µg 16%
Copper 0.193mg 0.051mg 16%
Polyunsaturated fat 2.699g 0.46g 15%
Protein 8.08g 1.77g 13%
Phosphorus 97mg 23mg 11%
Sodium 7mg 254mg 11%
Fats 4.78g 1.04g 6%
Magnesium 30mg 3mg 6%
Choline 28.8mg 5%
Vitamin B1 0.081mg 0.022mg 5%
Vitamin A 49µg 5%
Zinc 0.8mg 0.31mg 4%
Vitamin B2 0.052mg 0.018mg 3%
Saturated fat 0.691g 0.23g 2%
Monounsaturated fat 1.056g 0.29g 2%
Vitamin K 2.4µg 2%
Calories 76kcal 34kcal 2%
Carbs 1.87g 4.66g 1%
Vitamin B3 0.195mg 0.391mg 1%
Vitamin B5 0.068mg 0.14mg 1%
Vitamin C 0.1mg 0.5mg 0%
Net carbs 1.57g 4.26g N/A
Cholesterol 0mg 1mg 0%
Potassium 121mg 130mg 0%
Sugar 0.62g N/A
Fiber 0.3g 0.4g 0%
Vitamin E 0.01mg 0%
Vitamin B6 0.047mg 0.041mg 0%
Folate 15µg 15µg 0%
Tryptophan 0.12mg 0.013mg 0%
Threonine 0.402mg 0.043mg 0%
Isoleucine 0.435mg 0.054mg 0%
Leucine 0.713mg 0.098mg 0%
Lysine 0.452mg 0.076mg 0%
Methionine 0.108mg 0.018mg 0%
Phenylalanine 0.428mg 0.064mg 0%
Valine 0.446mg 0.074mg 0%
Histidine 0.221mg 0.03mg 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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +356.5%
Contains more FatsFats +359.6%
Contains more CarbsCarbs +149.2%
Contains more OtherOther +66.7%
~equal in Water ~91.33g

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains more Mono. FatMonounsaturated fat +264.1%
Contains more Poly. FatPolyunsaturated fat +486.7%
Contains less Sat. FatSaturated fat -66.7%

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.