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  6. Tofu vs. Sun-dried tomato

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.

Infographic

Tofu vs Sun-dried tomato 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
5
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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
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%
~equal in Zinc ~0.78mg

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
3
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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Sun-dried tomato 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%

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
5% 14% 23% 54% 4%
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
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
15% 69% 16%
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%

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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.