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  6. Tofu vs. Tomato juice

Tofu vs. Tomato juice — In-Depth Nutrition Comparison

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Summary of differences between tofu and tomato juice

  • Tofu has more iron, calcium, manganese, copper, selenium, phosphorus, and zinc; however, tomato juice is higher in vitamin C and vitamin A.
  • Tomato juice covers your daily need for vitamin C, 78% more than tofu.
  • Tofu has 35 times more calcium than tomato juice. While tofu has 350mg of calcium, tomato juice has only 10mg.
  • The glycemic index of tomato juice is higher.

These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Tomato juice, canned, without salt added.

Infographic

Tofu vs Tomato juice 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 7.9% 3% 19% 15% 14% 3% 8.1% 1.3% 8.9% 2.7%
Contains more MagnesiumMagnesium +172.7%
Contains more CalciumCalcium +3400%
Contains more IronIron +1274.4%
Contains more CopperCopper +359.5%
Contains more ZincZinc +627.3%
Contains more PhosphorusPhosphorus +410.5%
Contains less SodiumSodium -30%
Contains more ManganeseManganese +789.7%
Contains more SeleniumSelenium +1680%
Contains more PotassiumPotassium +79.3%

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.
Tofu
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 234% 7.7% 6.4% 0% 25% 18% 13% 0% 16% 0% 5.8% 15% 3.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +323.5%
Contains more Vitamin CVitamin C +70000%
Contains more Vitamin EVitamin E +3100%
Contains more Vitamin B1Vitamin B1 +23.5%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +245.1%
Contains more Vitamin B6Vitamin B6 +48.9%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.3µg

All nutrients comparison - raw data values

Nutrient Tofu Tomato juice DV% diff.
Vitamin C 0.1mg 70.1mg 78%
Iron 5.36mg 0.39mg 62%
Calcium 350mg 10mg 34%
Manganese 0.605mg 0.068mg 23%
Polyunsaturated fat 2.699g 0.027g 18%
Copper 0.193mg 0.042mg 17%
Selenium 8.9µg 0.5µg 15%
Protein 8.08g 0.85g 14%
Phosphorus 97mg 19mg 11%
Fats 4.78g 0.29g 7%
Zinc 0.8mg 0.11mg 6%
Magnesium 30mg 11mg 5%
Choline 28.8mg 6.8mg 4%
Calories 76kcal 17kcal 3%
Vitamin A 23µg 3%
Monounsaturated fat 1.056g 0.005g 3%
Saturated fat 0.691g 0.019g 3%
Potassium 121mg 217mg 3%
Vitamin B3 0.195mg 0.673mg 3%
Vitamin B6 0.047mg 0.07mg 2%
Fructose 1.33g 2%
Vitamin B2 0.052mg 0.078mg 2%
Vitamin B1 0.081mg 0.1mg 2%
Vitamin E 0.01mg 0.32mg 2%
Folate 15µg 20µg 1%
Carbs 1.87g 3.53g 1%
Vitamin B5 0.068mg 1%
Net carbs 1.57g 3.13g N/A
Sugar 0.62g 2.58g N/A
Fiber 0.3g 0.4g 0%
Sodium 7mg 10mg 0%
Vitamin K 2.4µg 2.3µg 0%
Tryptophan 0.12mg 0.006mg 0%
Threonine 0.402mg 0.026mg 0%
Isoleucine 0.435mg 0.017mg 0%
Leucine 0.713mg 0.024mg 0%
Lysine 0.452mg 0.026mg 0%
Methionine 0.108mg 0.005mg 0%
Phenylalanine 0.428mg 0.026mg 0%
Valine 0.446mg 0.017mg 0%
Histidine 0.221mg 0.014mg 0%
Omega-3 - ALA 0.005g N/A
Omega-6 - Linoleic acid 0.022g N/A

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
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 g
Contains more ProteinProtein +850.6%
Contains more FatsFats +1548.3%
Contains more CarbsCarbs +88.8%
Contains more WaterWater +11.5%
Contains more OtherOther +51.4%

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
37% 10% 53%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +21020%
Contains more Poly. FatPolyunsaturated fat +9896.3%
Contains less Sat. FatSaturated fat -97.3%

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. Tomato juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/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.