Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Tofu
  5. Compare
  6. Tofu vs. Bell pepper

Tofu vs. Bell pepper — In-Depth Nutrition Comparison

Compare

How are tofu and bell peppers different?

  • Tofu is higher in calcium, manganese, copper, selenium, iron, phosphorus, zinc, and magnesium; however, bell peppers are richer in vitamin C and vitamin B6.
  • Daily need coverage for vitamin C for bell peppers is 89% higher.
  • Tofu has a lower glycemic index (15) than bell peppers (32).

Tofu, raw, firm, prepared with calcium sulfate and Peppers, sweet, green, raw are the varieties used in this article.

Infographic

Tofu vs Bell pepper 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 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 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Contains more MagnesiumMagnesium +480%
Contains more CalciumCalcium +6730%
Contains more PotassiumPotassium +35.4%
Contains more IronIron +682.4%
Contains more CopperCopper +472.7%
Contains more ZincZinc +1107.7%
Contains more PhosphorusPhosphorus +850%
Contains more ManganeseManganese +868%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -78.6%

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.
Tofu
Tofu
4
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 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Contains more Vitamin B1Vitamin B1 +177.2%
Contains more Vitamin B2Vitamin B2 +264.3%
Contains more Vitamin B5Vitamin B5 +34.3%
Contains more FolateFolate +190%
Contains more Vitamin CVitamin C +40100%
Contains more Vitamin B3Vitamin B3 +26%
Contains more Vitamin B6Vitamin B6 +143.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Bell pepper DV% diff.
Vitamin C 0.2mg 80.4mg 89%
Calcium 683mg 10mg 67%
Manganese 1.181mg 0.122mg 46%
Copper 0.378mg 0.066mg 35%
Protein 17.27g 0.86g 33%
Polyunsaturated fat 4.921g 0.062g 32%
Selenium 17.4µg 0µg 32%
Iron 2.66mg 0.34mg 29%
Phosphorus 190mg 20mg 24%
Fats 8.72g 0.17g 13%
Zinc 1.57mg 0.13mg 13%
Magnesium 58mg 10mg 11%
Vitamin B6 0.092mg 0.224mg 10%
Vitamin B1 0.158mg 0.057mg 8%
Vitamin K 7.4µg 6%
Vitamin B2 0.102mg 0.028mg 6%
Calories 144kcal 20kcal 6%
Monounsaturated fat 1.925g 0.008g 5%
Saturated fat 1.261g 0.058g 5%
Folate 29µg 10µg 5%
Potassium 237mg 175mg 2%
Vitamin A 18µg 2%
Vitamin E 0.37mg 2%
Fiber 2.3g 1.7g 2%
Vitamin B5 0.133mg 0.099mg 1%
Vitamin B3 0.381mg 0.48mg 1%
Fructose 1.12g 1%
Choline 5.5mg 1%
Carbs 2.78g 4.64g 1%
Net carbs 0.48g 2.94g N/A
Sugar 2.4g N/A
Sodium 14mg 3mg 0%
Tryptophan 0.235mg 0.012mg 0%
Threonine 0.785mg 0.036mg 0%
Isoleucine 0.849mg 0.024mg 0%
Leucine 1.392mg 0.036mg 0%
Lysine 0.883mg 0.039mg 0%
Methionine 0.211mg 0.007mg 0%
Phenylalanine 0.835mg 0.092mg 0%
Valine 0.87mg 0.036mg 0%
Histidine 0.431mg 0.01mg 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
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more ProteinProtein +1908.1%
Contains more FatsFats +5029.4%
Contains more OtherOther +218.2%
Contains more CarbsCarbs +66.9%
Contains more WaterWater +34.5%

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
45% 6% 48%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +23962.5%
Contains more Poly. FatPolyunsaturated fat +7837.1%
Contains less Sat. FatSaturated fat -95.4%

People also compare

Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh
Bell pepper
Bell pepper vs Tomato
Tomato
Bell pepper
Bell pepper vs Eggplant
Eggplant
Bell pepper
Bell pepper vs Chili pepper
Chili pepper

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. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.