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Tofu vs. Sweet and sour — In-Depth Nutrition Comparison

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What are the differences between tofu and sweet and sour?

  • Tofu is higher in iron, calcium, selenium, phosphorus, copper, zinc, and magnesium, yet sweet, and sour is higher in vitamin C and manganese.
  • Tofu's daily need coverage for iron is 64% more.
  • Tofu has 35 times more calcium than sweet and sour. While tofu has 350mg of calcium, sweet, and sour has only 10mg.
  • 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 Sauce, sweet, and sour, ready-to-serve types in this article.

Infographic

Tofu vs Sweet and sour 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 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
Contains more MagnesiumMagnesium +275%
Contains more CalciumCalcium +3400%
Contains more PotassiumPotassium +22.2%
Contains more IronIron +2452.4%
Contains more CopperCopper +144.3%
Contains more ZincZinc +788.9%
Contains more PhosphorusPhosphorus +1285.7%
Contains less SodiumSodium -98.1%
Contains more SeleniumSelenium +2125%
Contains more ManganeseManganese +25.8%

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
5
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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
Contains more Vitamin B1Vitamin B1 +68.8%
Contains more Vitamin B2Vitamin B2 +173.7%
Contains more Vitamin KVitamin K +1100%
Contains more FolateFolate +87.5%
Contains more CholineCholine +1100%
Contains more Vitamin CVitamin C +8600%
Contains more Vitamin B5Vitamin B5 +36.8%
Contains more Vitamin B6Vitamin B6 +12.8%
~equal in Vitamin E ~0.01mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.187mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Sweet and sour DV% diff.
Iron 5.36mg 0.21mg 64%
Calcium 350mg 10mg 34%
Polyunsaturated fat 2.699g 0g 18%
Protein 8.08g 0.27g 16%
Sodium 7mg 371mg 16%
Selenium 8.9µg 0.4µg 15%
Copper 0.193mg 0.079mg 13%
Phosphorus 97mg 7mg 13%
Carbs 1.87g 38.22g 12%
Vitamin C 0.1mg 8.7mg 10%
Manganese 0.605mg 0.761mg 7%
Fats 4.78g 0.02g 7%
Zinc 0.8mg 0.09mg 6%
Choline 28.8mg 2.4mg 5%
Magnesium 30mg 8mg 5%
Calories 76kcal 150kcal 4%
Saturated fat 0.691g 0g 3%
Monounsaturated fat 1.056g 0g 3%
Vitamin B2 0.052mg 0.019mg 3%
Vitamin B1 0.081mg 0.048mg 3%
Folate 15µg 8µg 2%
Vitamin K 2.4µg 0.2µg 2%
Vitamin B5 0.068mg 0.093mg 1%
Potassium 121mg 99mg 1%
Fiber 0.3g 0.1g 1%
Net carbs 1.57g 38.12g N/A
Sugar 0.62g 18.75g N/A
Vitamin A 1µg 0%
Vitamin E 0.01mg 0.01mg 0%
Vitamin B3 0.195mg 0.187mg 0%
Vitamin B6 0.047mg 0.053mg 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
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
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 g
Contains more ProteinProtein +2892.6%
Contains more FatsFats +23800%
Contains more WaterWater +40.3%
Contains more CarbsCarbs +1943.9%
Contains more OtherOther +69.4%

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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.