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Tofu vs. Tomato sauce — In-Depth Nutrition Comparison

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The main differences between tofu and tomato sauce

  • Tofu is richer in iron, calcium, manganese, selenium, phosphorus, copper, and zinc, yet tomato sauce is richer in vitamin E, vitamin C, and vitamin A.
  • Daily need coverage for iron for tofu is 55% higher.
  • Tofu contains 25 times more calcium than tomato sauce. Tofu contains 350mg of calcium, while tomato sauce contains 14mg.
  • Tofu has a lower glycemic index than tomato sauce.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Tomato sauce, canned, no salt added.

Infographic

Tofu vs Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +2400%
Contains more IronIron +458.3%
Contains more CopperCopper +67.8%
Contains more ZincZinc +263.6%
Contains more PhosphorusPhosphorus +259.3%
Contains less SodiumSodium -36.4%
Contains more ManganeseManganese +435.4%
Contains more SeleniumSelenium +1383.3%
Contains more PotassiumPotassium +145.5%

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin B1Vitamin B1 +237.5%
Contains more FolateFolate +66.7%
Contains more CholineCholine +190.9%
Contains more Vitamin CVitamin C +6900%
Contains more Vitamin EVitamin E +14300%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +408.2%
Contains more Vitamin B5Vitamin B5 +354.4%
Contains more Vitamin B6Vitamin B6 +108.5%
Contains more Vitamin KVitamin K +16.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Tomato sauce DV% diff.
Iron 5.36mg 0.96mg 55%
Calcium 350mg 14mg 34%
Manganese 0.605mg 0.113mg 21%
Polyunsaturated fat 2.699g 0.121g 17%
Selenium 8.9µg 0.6µg 15%
Protein 8.08g 1.2g 14%
Vitamin E 0.01mg 1.44mg 10%
Phosphorus 97mg 27mg 10%
Copper 0.193mg 0.115mg 9%
Vitamin C 0.1mg 7mg 8%
Fats 4.78g 0.3g 7%
Vitamin B1 0.081mg 0.024mg 5%
Fiber 0.3g 1.5g 5%
Zinc 0.8mg 0.22mg 5%
Vitamin B3 0.195mg 0.991mg 5%
Potassium 121mg 297mg 5%
Vitamin B5 0.068mg 0.309mg 5%
Vitamin B6 0.047mg 0.098mg 4%
Magnesium 30mg 15mg 4%
Choline 28.8mg 9.9mg 3%
Saturated fat 0.691g 0.041g 3%
Monounsaturated fat 1.056g 0.044g 3%
Calories 76kcal 24kcal 3%
Fructose 1.67g 2%
Vitamin A 22µg 2%
Folate 15µg 9µg 2%
Carbs 1.87g 5.31g 1%
Vitamin B2 0.052mg 0.065mg 1%
Net carbs 1.57g 3.81g N/A
Sugar 0.62g 3.56g N/A
Sodium 7mg 11mg 0%
Vitamin K 2.4µg 2.8µg 0%
Tryptophan 0.12mg 0.009mg 0%
Threonine 0.402mg 0.037mg 0%
Isoleucine 0.435mg 0.025mg 0%
Leucine 0.713mg 0.034mg 0%
Lysine 0.452mg 0.037mg 0%
Methionine 0.108mg 0.008mg 0%
Phenylalanine 0.428mg 0.036mg 0%
Valine 0.446mg 0.025mg 0%
Histidine 0.221mg 0.02mg 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% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +573.3%
Contains more FatsFats +1493.3%
Contains more CarbsCarbs +184%
Contains more OtherOther +165.3%
~equal in Water ~91.28g

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
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +2300%
Contains more Poly. FatPolyunsaturated fat +2130.6%
Contains less Sat. FatSaturated fat -94.1%

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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.