Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Tofu vs. Jalapeño — In-Depth Nutrition Comparison

Compare

What are the main differences between tofu and jalapeño?

  • Tofu is richer in iron, calcium, manganese, copper, and selenium, while jalapeño is higher in vitamin C, vitamin B6, vitamin E, vitamin A, and vitamin K.
  • Jalapeño's daily need coverage for vitamin C is 132% higher.
  • Jalapeño has 29 times less calcium than tofu. Tofu has 350mg of calcium, while jalapeño has 12mg.
  • Jalapeño has a higher glycemic index (32) than tofu (15).

We used Tofu, raw, regular, prepared with calcium sulfate and Peppers, jalapeno, raw types in this comparison.

Infographic

Tofu vs Jalapeño 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
8
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% 22% 9.4% 15% 3.8% 11% 0.39% 13% 2.2%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +2816.7%
Contains more IronIron +2044%
Contains more CopperCopper +319.6%
Contains more ZincZinc +471.4%
Contains more PhosphorusPhosphorus +273.1%
Contains more ManganeseManganese +523.7%
Contains more SeleniumSelenium +2125%
Contains more PotassiumPotassium +105%
Contains less SodiumSodium -57.1%

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
2
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 395% 18% 72% 0% 10% 16% 24% 19% 97% 0% 46% 20% 4.1%
Contains more Vitamin B1Vitamin B1 +102.5%
Contains more CholineCholine +284%
Contains more Vitamin CVitamin C +118500%
Contains more Vitamin EVitamin E +35700%
Contains more Vitamin B2Vitamin B2 +34.6%
Contains more Vitamin B3Vitamin B3 +556.4%
Contains more Vitamin B5Vitamin B5 +363.2%
Contains more Vitamin B6Vitamin B6 +791.5%
Contains more Vitamin KVitamin K +670.8%
Contains more FolateFolate +80%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 g
Contains more ProteinProtein +787.9%
Contains more FatsFats +1191.9%
Contains more OtherOther +35.8%
Contains more CarbsCarbs +247.6%
~equal in Water ~91.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
39% 12% 48%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.112 g
Contains more Mono. FatMonounsaturated fat +3541.4%
Contains more Poly. FatPolyunsaturated fat +2309.8%
Contains less Sat. FatSaturated fat -86.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Jalapeño
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Jalapeño DV% diff.
Vitamin C 0.1mg 118.6mg 132%
Iron 5.36mg 0.25mg 64%
Calcium 350mg 12mg 34%
Vitamin B6 0.047mg 0.419mg 29%
Vitamin E 0.01mg 3.58mg 24%
Manganese 0.605mg 0.097mg 22%
Polyunsaturated fat 2.699g 0.112g 17%
Copper 0.193mg 0.046mg 16%
Selenium 8.9µg 0.4µg 15%
Protein 8.08g 0.91g 14%
Vitamin K 2.4µg 18.5µg 13%
Fiber 0.3g 2.8g 10%
Phosphorus 97mg 26mg 10%
Fats 4.78g 0.37g 7%
Vitamin B3 0.195mg 1.28mg 7%
Zinc 0.8mg 0.14mg 6%
Vitamin A 54µg 6%
Vitamin B5 0.068mg 0.315mg 5%
Choline 28.8mg 7.5mg 4%
Potassium 121mg 248mg 4%
Magnesium 30mg 15mg 4%
Monounsaturated fat 1.056g 0.029g 3%
Vitamin B1 0.081mg 0.04mg 3%
Saturated fat 0.691g 0.092g 3%
Fructose 2.63g 3%
Folate 15µg 27µg 3%
Carbs 1.87g 6.5g 2%
Calories 76kcal 29kcal 2%
Vitamin B2 0.052mg 0.07mg 1%
Net carbs 1.57g 3.7g N/A
Sugar 0.62g 4.12g N/A
Sodium 7mg 3mg 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%
Omega-3 - ALA 0.05g N/A
Omega-6 - Linoleic acid 0.062g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Jalapeño
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Tofu
55%
Jalapeño
Minerals Daily Need Coverage Score
59%
Tofu
9%
Jalapeño

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 3.5g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 17)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.8)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Jalapeño
Jalapeño contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Jalapeño
Jalapeño is lower in Saturated fat (difference - 0.599g)
Which food is richer in vitamins?
Jalapeño
Jalapeño is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.