Tofu vs. Tomato — In-Depth Nutrition Comparison
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What are the main differences between tofu and tomatoes?
- Tofu is richer in iron, calcium, manganese, selenium, copper, phosphorus, and zinc, while tomatoes are higher in vitamin C and vitamin A.
- Tofu's daily need coverage for iron is 64% higher.
We used Tofu, raw, regular, prepared with calcium sulfate and Tomatoes, red, ripe, raw, year round average types in this comparison.
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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.
| Contains more MagnesiumMagnesium | +172.7% |
| Contains more CalciumCalcium | +3400% |
| Contains more IronIron | +1885.2% |
| Contains more CopperCopper | +227.1% |
| Contains more ZincZinc | +370.6% |
| Contains more PhosphorusPhosphorus | +304.2% |
| Contains more ManganeseManganese | +430.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +95.9% |
| Contains less SodiumSodium | -28.6% |
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.
| Contains more Vitamin B1Vitamin B1 | +118.9% |
| Contains more Vitamin B2Vitamin B2 | +173.7% |
| Contains more CholineCholine | +329.9% |
| Contains more Vitamin CVitamin C | +13600% |
| Contains more Vitamin EVitamin E | +5300% |
| Contains more Vitamin B3Vitamin B3 | +204.6% |
| Contains more Vitamin B5Vitamin B5 | +30.9% |
| Contains more Vitamin B6Vitamin B6 | +70.2% |
| Contains more Vitamin KVitamin K | +229.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 0.27mg | 64% |
| Calcium | 350mg | 10mg | 34% |
| Manganese | 0.605mg | 0.114mg | 21% |
| Polyunsaturated fat | 2.699g | 0.083g | 17% |
| Selenium | 8.9µg | 0µg | 16% |
| Vitamin C | 0.1mg | 13.7mg | 15% |
| Copper | 0.193mg | 0.059mg | 15% |
| Protein | 8.08g | 0.88g | 14% |
| Phosphorus | 97mg | 24mg | 10% |
| Fats | 4.78g | 0.2g | 7% |
| Zinc | 0.8mg | 0.17mg | 6% |
| Vitamin K | 2.4µg | 7.9µg | 5% |
| Magnesium | 30mg | 11mg | 5% |
| Vitamin A | 42µg | 5% | |
| Vitamin E | 0.01mg | 0.54mg | 4% |
| Vitamin B1 | 0.081mg | 0.037mg | 4% |
| Fiber | 0.3g | 1.2g | 4% |
| Choline | 28.8mg | 6.7mg | 4% |
| Vitamin B6 | 0.047mg | 0.08mg | 3% |
| Saturated fat | 0.691g | 0.028g | 3% |
| Monounsaturated fat | 1.056g | 0.031g | 3% |
| Calories | 76kcal | 18kcal | 3% |
| Vitamin B2 | 0.052mg | 0.019mg | 3% |
| Potassium | 121mg | 237mg | 3% |
| Vitamin B3 | 0.195mg | 0.594mg | 2% |
| Fructose | 1.37g | 2% | |
| Carbs | 1.87g | 3.89g | 1% |
| Net carbs | 1.57g | 2.69g | N/A |
| Sugar | 0.62g | 2.63g | N/A |
| Sodium | 7mg | 5mg | 0% |
| Vitamin B5 | 0.068mg | 0.089mg | 0% |
| Folate | 15µg | 15µg | 0% |
| Tryptophan | 0.12mg | 0.006mg | 0% |
| Threonine | 0.402mg | 0.027mg | 0% |
| Isoleucine | 0.435mg | 0.018mg | 0% |
| Leucine | 0.713mg | 0.025mg | 0% |
| Lysine | 0.452mg | 0.027mg | 0% |
| Methionine | 0.108mg | 0.006mg | 0% |
| Phenylalanine | 0.428mg | 0.027mg | 0% |
| Valine | 0.446mg | 0.018mg | 0% |
| Histidine | 0.221mg | 0.014mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +818.2% |
| Contains more FatsFats | +2290% |
| Contains more OtherOther | +41.2% |
| Contains more CarbsCarbs | +108% |
| Contains more WaterWater | +11.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3306.5% |
| Contains more Poly. FatPolyunsaturated fat | +3151.8% |
| Contains less Sat. FatSaturated fat | -95.9% |