Tofu vs. Sun-dried tomato — In-Depth Nutrition Comparison
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Summary of differences between tofu and sun-dried tomato
- Tofu has more iron and calcium; however, sun-dried tomato is higher in vitamin C, potassium, copper, vitamin B2, vitamin A, fiber, vitamin B3, and vitamin B6.
- Sun-dried tomato covers your daily need for vitamin C, 113% more than tofu.
- Tofu has 7 times more calcium than sun-dried tomato. While tofu has 350mg of calcium, sun-dried tomato has only 47mg.
- The glycemic index of sun-dried tomato is higher.
These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Tomatoes, sun-dried, packed in oil, drained.
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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.
| Contains more CalciumCalcium | +644.7% |
| Contains more IronIron | +100% |
| Contains less SodiumSodium | -97.4% |
| Contains more ManganeseManganese | +29.8% |
| Contains more SeleniumSelenium | +196.7% |
| Contains more MagnesiumMagnesium | +170% |
| Contains more PotassiumPotassium | +1193.4% |
| Contains more CopperCopper | +145.1% |
| Contains more PhosphorusPhosphorus | +43.3% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +101700% |
| Contains more Vitamin B1Vitamin B1 | +138.3% |
| Contains more Vitamin B2Vitamin B2 | +636.5% |
| Contains more Vitamin B3Vitamin B3 | +1761.5% |
| Contains more Vitamin B5Vitamin B5 | +604.4% |
| Contains more Vitamin B6Vitamin B6 | +578.7% |
| Contains more FolateFolate | +53.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
Protein:
5.06 g
Fats:
14.08 g
Carbs:
23.33 g
Water:
53.83 g
Other:
3.7 g
| Contains more ProteinProtein | +59.7% |
| Contains more WaterWater | +57.1% |
| Contains more FatsFats | +194.6% |
| Contains more CarbsCarbs | +1147.6% |
| Contains more OtherOther | +413.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.691 g
Monounsaturated fat:
Mono. Fat
1.056 g
Polyunsaturated fat:
Poly. Fat
2.699 g
Saturated fat:
Sat. Fat
1.893 g
Monounsaturated fat:
Mono. Fat
8.663 g
Polyunsaturated fat:
Poly. Fat
2.06 g
| Contains less Sat. FatSaturated fat | -63.5% |
| Contains more Poly. FatPolyunsaturated fat | +31% |
| Contains more Mono. FatMonounsaturated fat | +720.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 0.1mg | 101.8mg | 113% |
| Potassium | 121mg | 1565mg | 42% |
| Iron | 5.36mg | 2.68mg | 34% |
| Copper | 0.193mg | 0.473mg | 31% |
| Calcium | 350mg | 47mg | 30% |
| Vitamin B2 | 0.052mg | 0.383mg | 25% |
| Fiber | 0.3g | 5.8g | 22% |
| Vitamin B6 | 0.047mg | 0.319mg | 21% |
| Vitamin B3 | 0.195mg | 3.63mg | 21% |
| Monounsaturated fat | 1.056g | 8.663g | 19% |
| Fats | 4.78g | 14.08g | 14% |
| Magnesium | 30mg | 81mg | 12% |
| Selenium | 8.9µg | 3µg | 11% |
| Sodium | 7mg | 266mg | 11% |
| Vitamin B1 | 0.081mg | 0.193mg | 9% |
| Vitamin B5 | 0.068mg | 0.479mg | 8% |
| Calories | 76kcal | 213kcal | 7% |
| Vitamin A | 64µg | 7% | |
| Carbs | 1.87g | 23.33g | 7% |
| Protein | 8.08g | 5.06g | 6% |
| Phosphorus | 97mg | 139mg | 6% |
| Manganese | 0.605mg | 0.466mg | 6% |
| Saturated fat | 0.691g | 1.893g | 5% |
| Choline | 28.8mg | 5% | |
| Polyunsaturated fat | 2.699g | 2.06g | 4% |
| Vitamin K | 2.4µg | 2% | |
| Folate | 15µg | 23µg | 2% |
| Net carbs | 1.57g | 17.53g | N/A |
| Sugar | 0.62g | N/A | |
| Zinc | 0.8mg | 0.78mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.12mg | 0.037mg | 0% |
| Threonine | 0.402mg | 0.128mg | 0% |
| Isoleucine | 0.435mg | 0.121mg | 0% |
| Leucine | 0.713mg | 0.185mg | 0% |
| Lysine | 0.452mg | 0.186mg | 0% |
| Methionine | 0.108mg | 0.044mg | 0% |
| Phenylalanine | 0.428mg | 0.131mg | 0% |
| Valine | 0.446mg | 0.13mg | 0% |
| Histidine | 0.221mg | 0.077mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
53%
Minerals Daily Need Coverage Score
59%
66%
Comparison summary
Which food contains less Sodium?
Tofu contains less Sodium (difference - 259mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 1.202g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 15)
Which food is cheaper?
Tofu is cheaper (difference - $2.4)
Which food is lower in Sugar?
Sun-dried tomato is lower in Sugar (difference - 0.62g)
Which food is richer in vitamins?
Sun-dried tomato is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.