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. Pea soup

Tofu vs. Pea soup — In-Depth Nutrition Comparison

Compare

What are the main differences between tofu and pea soup?

  • Tofu is richer in iron, calcium, manganese, selenium, phosphorus, and copper, while pea soup is higher in fiber.
  • Tofu's daily need coverage for iron is 58% higher.
  • Pea soup has 29 times less calcium than tofu. Tofu has 350mg of calcium, while pea soup has 12mg.
  • Tofu is lower in sodium.
  • Pea soup has a higher glycemic index (66) than tofu (15).

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

Infographic

Tofu vs Pea 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 11% 3.6% 6.3% 27% 49% 17% 20% 44% 32% 20%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +2816.7%
Contains more PotassiumPotassium +70.4%
Contains more IronIron +634.2%
Contains more CopperCopper +32.2%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +106.4%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +146.9%
Contains more SeleniumSelenium +147.2%

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 2% 1% 1.8% 0% 10% 5.8% 8.7% 2.9% 4.6% 0% 0.5% 0.75% 7.2%
Contains more Vitamin B1Vitamin B1 +102.5%
Contains more Vitamin B2Vitamin B2 +108%
Contains more Vitamin B5Vitamin B5 +38.8%
Contains more Vitamin B6Vitamin B6 +135%
Contains more Vitamin KVitamin K +1100%
Contains more FolateFolate +1400%
Contains more CholineCholine +118.2%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B3Vitamin B3 +136.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Pea soup DV% diff.
Iron 5.36mg 0.73mg 58%
Calcium 350mg 12mg 34%
Polyunsaturated fat 2.699g 0.142g 17%
Manganese 0.605mg 0.245mg 16%
Sodium 7mg 336mg 14%
Protein 8.08g 3.2g 10%
Selenium 8.9µg 3.6µg 10%
Phosphorus 97mg 47mg 7%
Fiber 0.3g 1.9g 6%
Fats 4.78g 1.09g 6%
Copper 0.193mg 0.146mg 5%
Folate 15µg 1µg 4%
Magnesium 30mg 15mg 4%
Vitamin B1 0.081mg 0.04mg 3%
Choline 28.8mg 13.2mg 3%
Carbs 1.87g 9.88g 3%
Vitamin B3 0.195mg 0.462mg 2%
Vitamin K 2.4µg 0.2µg 2%
Vitamin B6 0.047mg 0.02mg 2%
Monounsaturated fat 1.056g 0.372g 2%
Vitamin B2 0.052mg 0.025mg 2%
Saturated fat 0.691g 0.524g 1%
Calories 76kcal 61kcal 1%
Vitamin E 0.01mg 0.09mg 1%
Zinc 0.8mg 0.64mg 1%
Potassium 121mg 71mg 1%
Vitamin C 0.1mg 0.6mg 1%
Net carbs 1.57g 7.98g N/A
Sugar 0.62g 3.19g N/A
Vitamin A 3µg 0%
Vitamin B5 0.068mg 0.049mg 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% 10% 85%
Protein: 3.2 g
Fats: 1.09 g
Carbs: 9.88 g
Water: 84.55 g
Other: 1.28 g
Contains more ProteinProtein +152.5%
Contains more FatsFats +338.5%
Contains more CarbsCarbs +428.3%
Contains more OtherOther +77.8%
~equal in Water ~84.55g

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
50% 36% 14%
Saturated fat: Sat. Fat 0.524 g
Monounsaturated fat: Mono. Fat 0.372 g
Polyunsaturated fat: Poly. Fat 0.142 g
Contains more Mono. FatMonounsaturated fat +183.9%
Contains more Poly. FatPolyunsaturated fat +1800.7%
Contains less Sat. FatSaturated fat -24.2%

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. Pea soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174561/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.