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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.

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.
Contains more Calcium +54.2%
Contains more Phosphorus +20.3%
Contains less Sodium -30%
Contains more Zinc +31.9%
Contains more Selenium +255.1%
Contains more Iron +265%
Contains more Magnesium +194.8%
Contains more Potassium +460.8%
Contains more Copper +251.9%
Contains more Manganese +979.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 133% 365% 123% 68% 118% 3% 33% 444% 1664% 27%
Contains more Calcium +54.2%
Contains more Phosphorus +20.3%
Contains less Sodium -30%
Contains more Zinc +31.9%
Contains more Selenium +255.1%
Contains more Iron +265%
Contains more Magnesium +194.8%
Contains more Potassium +460.8%
Contains more Copper +251.9%
Contains more Manganese +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
3
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +46.3%
Contains more Folate +70.6%
Contains more Vitamin A +229.5%
Contains more Vitamin B2 +76.5%
Contains more Vitamin B3 +200%
Contains more Vitamin B5 +951.9%
Contains more Vitamin B6 +216.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 21% 0% 0% 27% 42% 22% 84% 68% 13% 0% 410%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +46.3%
Contains more Folate +70.6%
Contains more Vitamin A +229.5%
Contains more Vitamin B2 +76.5%
Contains more Vitamin B3 +200%
Contains more Vitamin B5 +951.9%
Contains more Vitamin B6 +216.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +66.2%
Contains more Fats +167.5%
Contains more Water +460.4%
Contains more Carbs +2200.4%
Contains more Other +610%
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 Protein +66.2%
Contains more Fats +167.5%
Contains more Water +460.4%
Contains more Carbs +2200.4%
Contains more Other +610%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +160.5%
Contains more Polyunsaturated fat +393.1%
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
44% 24% 32%
Saturated Fat: 1.392 g
Monounsaturated Fat: 0.739 g
Polyunsaturated fat: 0.998 g
Contains more Monounsaturated Fat +160.5%
Contains more Polyunsaturated fat +393.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Black pepper
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tofu Black pepper Opinion
Net carbs 0.48g 38.65g Black pepper
Protein 17.27g 10.39g Tofu
Fats 8.72g 3.26g Tofu
Carbs 2.78g 63.95g Black pepper
Calories 144kcal 251kcal Black pepper
Fructose 0.23g Black pepper
Sugar 0.64g Tofu
Fiber 2.3g 25.3g Black pepper
Calcium 683mg 443mg Tofu
Iron 2.66mg 9.71mg Black pepper
Magnesium 58mg 171mg Black pepper
Phosphorus 190mg 158mg Tofu
Potassium 237mg 1329mg Black pepper
Sodium 14mg 20mg Tofu
Zinc 1.57mg 1.19mg Tofu
Copper 0.378mg 1.33mg Black pepper
Manganese 1.181mg 12.753mg Black pepper
Selenium 17.4µg 4.9µg Tofu
Vitamin A 166IU 547IU Black pepper
Vitamin A RAE 27µg Black pepper
Vitamin E 1.04mg Black pepper
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.108mg Tofu
Vitamin B2 0.102mg 0.18mg Black pepper
Vitamin B3 0.381mg 1.143mg Black pepper
Vitamin B5 0.133mg 1.399mg Black pepper
Vitamin B6 0.092mg 0.291mg Black pepper
Folate 29µg 17µg Tofu
Vitamin K 163.7µg Black pepper
Tryptophan 0.235mg 0.058mg Tofu
Threonine 0.785mg 0.244mg Tofu
Isoleucine 0.849mg 0.366mg Tofu
Leucine 1.392mg 1.014mg Tofu
Lysine 0.883mg 0.244mg Tofu
Methionine 0.211mg 0.096mg Tofu
Phenylalanine 0.835mg 0.446mg Tofu
Valine 0.87mg 0.547mg Tofu
Histidine 0.431mg 0.159mg Tofu
Saturated Fat 1.261g 1.392g Tofu
Monounsaturated Fat 1.925g 0.739g Tofu
Polyunsaturated fat 4.921g 0.998g Tofu
Omega-3 - ALA 0.152g Black pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Black pepper
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Tofu
60%
Black pepper
Minerals Daily Need Coverage Score
87%
Tofu
297%
Black pepper

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.131g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 17)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.5)
Which food is richer in vitamins?
Black pepper
Black pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.