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  6. Tofu vs. Broth

Tofu vs. Broth — In-Depth Nutrition Comparison

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What are the main differences between tofu and broth?

  • Tofu is richer in calcium, manganese, copper, iron, and zinc, yet broth is richer in vitamin B2, selenium, vitamin B3, and vitamin B12.
  • Broth's daily need coverage for sodium is 1037% higher.
  • Tofu contains less sodium.
  • Tofu has a lower glycemic index than broth.

We used Tofu, raw, firm, prepared with calcium sulfate and Soup, chicken broth or bouillon, dry types in this comparison.

Infographic

Tofu vs Broth 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
7
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%
Broth
Broth
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 56% 27% 39% 0% 2.5% 71% 3114% 20% 153%
Contains more CalciumCalcium +265.2%
Contains more IronIron +158.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +1644.4%
Contains more PhosphorusPhosphorus +14.5%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +687.3%
Contains more PotassiumPotassium +30.4%
Contains more SeleniumSelenium +60.9%
~equal in Magnesium ~56mg

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
1
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%
Broth
Broth
8
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 3.7% 0% 9.2% 0% 25% 99% 46% 36% 23% 38% 0% 24% 63%
Contains more Vitamin B1Vitamin B1 +58%
Contains more Vitamin CVitamin C +450%
Contains more Vitamin B2Vitamin B2 +321.6%
Contains more Vitamin B3Vitamin B3 +545.7%
Contains more Vitamin B5Vitamin B5 +351.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +10.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.1mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Broth DV% diff.
Sodium 14mg 23875mg 1037%
Calcium 683mg 187mg 50%
Manganese 1.181mg 0.15mg 45%
Copper 0.378mg 0mg 42%
Vitamin B2 0.102mg 0.43mg 25%
Choline 114.6mg 21%
Iron 2.66mg 1.03mg 20%
Selenium 17.4µg 28µg 19%
Vitamin B12 0µg 0.3µg 13%
Vitamin B3 0.381mg 2.46mg 13%
Zinc 1.57mg 0.09mg 13%
Saturated fat 1.261g 3.43g 10%
Monounsaturated fat 1.925g 5.36g 9%
Vitamin B5 0.133mg 0.6mg 9%
Fiber 2.3g 0g 9%
Fats 8.72g 13.88g 8%
Calories 144kcal 267kcal 6%
Vitamin B1 0.158mg 0.1mg 5%
Carbs 2.78g 18.01g 5%
Cholesterol 0mg 13mg 4%
Vitamin E 0.46mg 3%
Polyunsaturated fat 4.921g 4.48g 3%
Phosphorus 190mg 166mg 3%
Potassium 237mg 309mg 2%
Folate 29µg 32µg 1%
Vitamin C 0.2mg 1.1mg 1%
Vitamin B6 0.092mg 0.1mg 1%
Protein 17.27g 16.66g 1%
Net carbs 0.48g 18.01g N/A
Magnesium 58mg 56mg 0%
Sugar 17.36g N/A
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
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Broth
Broth
3
17% 14% 18% 2% 49%
Protein: 16.66 g
Fats: 13.88 g
Carbs: 18.01 g
Water: 2.27 g
Other: 49.18 g
Contains more WaterWater +2976.2%
Contains more FatsFats +59.2%
Contains more CarbsCarbs +547.8%
Contains more OtherOther +3412.9%
~equal in Protein ~16.66g

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
Broth
Broth
1
26% 40% 34%
Saturated fat: Sat. Fat 3.43 g
Monounsaturated fat: Mono. Fat 5.36 g
Polyunsaturated fat: Poly. Fat 4.48 g
Contains less Sat. FatSaturated fat -63.2%
Contains more Mono. FatMonounsaturated fat +178.4%
~equal in Polyunsaturated fat ~4.48g

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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. Broth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171562/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.