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  6. Tofu vs. Tomato paste

Tofu vs. Tomato paste — In-Depth Nutrition Comparison

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Summary of differences between tofu and tomato paste

  • Tofu has more calcium, iron, and manganese; however, tomato paste is higher in vitamin A, vitamin E, potassium, vitamin C, copper, vitamin B3, and fiber.
  • Tofu covers your daily need for calcium, 31% more than tomato paste.
  • Tofu has 2 times more manganese than tomato paste. While tofu has 0.605mg of manganese, tomato paste has only 0.302mg.
  • The glycemic index of tomato paste is higher.

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

Infographic

Tofu vs Tomato paste 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
7
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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains more CalciumCalcium +872.2%
Contains more IronIron +79.9%
Contains more ZincZinc +27%
Contains more PhosphorusPhosphorus +16.9%
Contains less SodiumSodium -88.1%
Contains more ManganeseManganese +100.3%
Contains more SeleniumSelenium +67.9%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +738%
Contains more CopperCopper +89.1%

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
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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin B1Vitamin B1 +35%
Contains more FolateFolate +25%
Contains more Vitamin CVitamin C +21800%
Contains more Vitamin EVitamin E +42900%
Contains more Vitamin B2Vitamin B2 +194.2%
Contains more Vitamin B3Vitamin B3 +1477.4%
Contains more Vitamin B5Vitamin B5 +108.8%
Contains more Vitamin B6Vitamin B6 +359.6%
Contains more Vitamin KVitamin K +375%
Contains more CholineCholine +33.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Tomato paste DV% diff.
Calcium 350mg 36mg 31%
Iron 5.36mg 2.98mg 30%
Vitamin E 0.01mg 4.3mg 29%
Potassium 121mg 1014mg 26%
Vitamin C 0.1mg 21.9mg 24%
Copper 0.193mg 0.365mg 19%
Vitamin B3 0.195mg 3.076mg 18%
Polyunsaturated fat 2.699g 0.16g 17%
Fiber 0.3g 4.1g 15%
Manganese 0.605mg 0.302mg 13%
Vitamin B6 0.047mg 0.216mg 13%
Vitamin K 2.4µg 11.4µg 8%
Protein 8.08g 4.32g 8%
Vitamin A 76µg 8%
Vitamin B2 0.052mg 0.153mg 8%
Fats 4.78g 0.47g 7%
Selenium 8.9µg 5.3µg 7%
Fructose 5.85g 7%
Carbs 1.87g 18.91g 6%
Saturated fat 0.691g 0.1g 3%
Magnesium 30mg 42mg 3%
Choline 28.8mg 38.5mg 2%
Monounsaturated fat 1.056g 0.067g 2%
Vitamin B1 0.081mg 0.06mg 2%
Phosphorus 97mg 83mg 2%
Zinc 0.8mg 0.63mg 2%
Sodium 7mg 59mg 2%
Vitamin B5 0.068mg 0.142mg 1%
Folate 15µg 12µg 1%
Calories 76kcal 82kcal 0%
Net carbs 1.57g 14.81g N/A
Sugar 0.62g 12.18g N/A
Starch 0.22g 0%
Tryptophan 0.12mg 0.031mg 0%
Threonine 0.402mg 0.133mg 0%
Isoleucine 0.435mg 0.089mg 0%
Leucine 0.713mg 0.124mg 0%
Lysine 0.452mg 0.134mg 0%
Methionine 0.108mg 0.027mg 0%
Phenylalanine 0.428mg 0.13mg 0%
Valine 0.446mg 0.088mg 0%
Histidine 0.221mg 0.071mg 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
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more ProteinProtein +87%
Contains more FatsFats +917%
Contains more WaterWater +15%
Contains more CarbsCarbs +911.2%
Contains more OtherOther +288.9%

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
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +1476.1%
Contains more Poly. FatPolyunsaturated fat +1586.9%
Contains less Sat. FatSaturated fat -85.5%

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 paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.