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  6. Tofu vs. Black pepper

Tofu vs. Black pepper — In-Depth Nutrition Comparison

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What are the main differences between tofu and black pepper?

  • Tofu is richer in calcium and selenium, yet black pepper is richer in manganese, copper, fiber, iron, potassium, magnesium, vitamin B5, and vitamin B6.
  • Black pepper's daily need coverage for manganese is 503% higher.
  • Tofu has 4 times more selenium than black pepper. Tofu has 17.4µg of selenium, while black pepper has 4.9µg.
  • Tofu has a lower glycemic index than black pepper.

We used Tofu, raw, firm, prepared with calcium sulfate and Spices, pepper, black types in this comparison.

Infographic

Tofu vs Black 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
5
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 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
Contains more CalciumCalcium +54.2%
Contains more ZincZinc +31.9%
Contains more PhosphorusPhosphorus +20.3%
Contains less SodiumSodium -30%
Contains more SeleniumSelenium +255.1%
Contains more MagnesiumMagnesium +194.8%
Contains more PotassiumPotassium +460.8%
Contains more IronIron +265%
Contains more CopperCopper +251.9%
Contains more ManganeseManganese +979.8%

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 0.67% 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% 9% 21% 0% 27% 42% 21% 84% 67% 0% 409% 13% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +46.3%
Contains more FolateFolate +70.6%
Contains more Vitamin B2Vitamin B2 +76.5%
Contains more Vitamin B3Vitamin B3 +200%
Contains more Vitamin B5Vitamin B5 +951.9%
Contains more Vitamin B6Vitamin B6 +216.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Black pepper DV% diff.
Manganese 1.181mg 12.753mg 503%
Vitamin K 163.7µg 136%
Copper 0.378mg 1.33mg 106%
Fiber 2.3g 25.3g 92%
Iron 2.66mg 9.71mg 88%
Potassium 237mg 1329mg 32%
Magnesium 58mg 171mg 27%
Polyunsaturated fat 4.921g 0.998g 26%
Vitamin B5 0.133mg 1.399mg 25%
Calcium 683mg 443mg 24%
Selenium 17.4µg 4.9µg 23%
Carbs 2.78g 63.95g 20%
Vitamin B6 0.092mg 0.291mg 15%
Protein 17.27g 10.39g 14%
Fats 8.72g 3.26g 8%
Vitamin E 1.04mg 7%
Vitamin B2 0.102mg 0.18mg 6%
Vitamin B3 0.381mg 1.143mg 5%
Calories 144kcal 251kcal 5%
Phosphorus 190mg 158mg 5%
Vitamin B1 0.158mg 0.108mg 4%
Vitamin A 27µg 3%
Zinc 1.57mg 1.19mg 3%
Monounsaturated fat 1.925g 0.739g 3%
Folate 29µg 17µg 3%
Choline 11.3mg 2%
Saturated fat 1.261g 1.392g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 38.65g N/A
Sugar 0.64g N/A
Sodium 14mg 20mg 0%
Tryptophan 0.235mg 0.058mg 0%
Threonine 0.785mg 0.244mg 0%
Isoleucine 0.849mg 0.366mg 0%
Leucine 1.392mg 1.014mg 0%
Lysine 0.883mg 0.244mg 0%
Methionine 0.211mg 0.096mg 0%
Phenylalanine 0.835mg 0.446mg 0%
Valine 0.87mg 0.547mg 0%
Histidine 0.431mg 0.159mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.152g N/A

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
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
Contains more ProteinProtein +66.2%
Contains more FatsFats +167.5%
Contains more WaterWater +460.4%
Contains more CarbsCarbs +2200.4%
Contains more OtherOther +610%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
3
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
44% 24% 32%
Saturated fat: Sat. Fat 1.392 g
Monounsaturated fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 g
Contains less Sat. FatSaturated fat -9.4%
Contains more Mono. FatMonounsaturated fat +160.5%
Contains more Poly. FatPolyunsaturated fat +393.1%

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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. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.