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  6. Tofu vs. Beef noodle soup

Tofu vs. Beef noodle soup — In-Depth Nutrition Comparison

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A recap on differences between tofu and beef noodle soup

  • Tofu is higher than beef noodle soup in calcium, manganese, copper, iron, selenium, phosphorus, magnesium, vitamin B1, and zinc.
  • Tofu covers your daily calcium needs 68% more than beef noodle soup.
  • Tofu contains 19 times more magnesium than beef noodle soup. While tofu contains 58mg of magnesium, beef noodle soup contains only 3mg.
  • The amount of sodium in tofu is lower.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Soup, beef noodle, canned, prepared with equal volume water.

Infographic

Tofu vs Beef noodle soup infographic
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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.
Tofu
Tofu
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 2.4% 3.5% 17% 20% 17% 8.1% 42% 14% 16%
Contains more MagnesiumMagnesium +1833.3%
Contains more CalciumCalcium +8437.5%
Contains more PotassiumPotassium +492.5%
Contains more IronIron +504.5%
Contains more CopperCopper +530%
Contains more ZincZinc +153.2%
Contains more PhosphorusPhosphorus +900%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +983.5%
Contains more SeleniumSelenium +480%

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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
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 0.67% 1.7% 10% 0% 7% 5.5% 8% 4.8% 3.5% 10% 2% 6% 3.8%
Contains more Vitamin B1Vitamin B1 +464.3%
Contains more Vitamin B2Vitamin B2 +325%
Contains more Vitamin B5Vitamin B5 +66.3%
Contains more Vitamin B6Vitamin B6 +513.3%
Contains more FolateFolate +262.5%
Contains more Vitamin B3Vitamin B3 +11.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0.2mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Beef noodle soup DV% diff.
Calcium 683mg 8mg 68%
Manganese 1.181mg 0.109mg 47%
Copper 0.378mg 0.06mg 35%
Polyunsaturated fat 4.921g 0.195g 32%
Protein 17.27g 1.93g 31%
Iron 2.66mg 0.44mg 28%
Selenium 17.4µg 3µg 26%
Phosphorus 190mg 19mg 24%
Sodium 14mg 325mg 14%
Magnesium 58mg 3mg 13%
Fats 8.72g 1.23g 12%
Vitamin B1 0.158mg 0.028mg 11%
Zinc 1.57mg 0.62mg 9%
Fiber 2.3g 0.3g 8%
Vitamin B6 0.092mg 0.015mg 6%
Vitamin B2 0.102mg 0.024mg 6%
Calories 144kcal 34kcal 6%
Potassium 237mg 40mg 6%
Folate 29µg 8µg 5%
Monounsaturated fat 1.925g 0.495g 4%
Saturated fat 1.261g 0.455g 4%
Vitamin B12 0µg 0.08µg 3%
Vitamin E 0.5mg 3%
Vitamin A 5µg 1%
Vitamin K 0.8µg 1%
Choline 7mg 1%
Vitamin B5 0.133mg 0.08mg 1%
Cholesterol 0mg 2mg 1%
Vitamin C 0.2mg 0.2mg 0%
Net carbs 0.48g 3.28g N/A
Carbs 2.78g 3.58g 0%
Sugar 1.03g N/A
Vitamin B3 0.381mg 0.425mg 0%
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
2% 4% 92%
Protein: 1.93 g
Fats: 1.23 g
Carbs: 3.58 g
Water: 92.16 g
Other: 1.1 g
Contains more ProteinProtein +794.8%
Contains more FatsFats +608.9%
Contains more OtherOther +27.3%
Contains more CarbsCarbs +28.8%
Contains more WaterWater +32%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
40% 43% 17%
Saturated fat: Sat. Fat 0.455 g
Monounsaturated fat: Mono. Fat 0.495 g
Polyunsaturated fat: Poly. Fat 0.195 g
Contains more Mono. FatMonounsaturated fat +288.9%
Contains more Poly. FatPolyunsaturated fat +2423.6%
Contains less Sat. FatSaturated fat -63.9%

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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/172475/nutrients
  2. Beef noodle soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172906/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.