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  6. Tofu vs. Cream of mushroom soup

Tofu vs. Cream of mushroom soup — In-Depth Nutrition Comparison

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How are tofu and cream of mushroom soup different?

  • Tofu has more calcium, manganese, copper, iron, selenium, phosphorus, zinc, magnesium, and vitamin B1 than cream of mushroom soup.
  • Daily need coverage for calcium for tofu is 68% higher.
  • Tofu contains 66 times more manganese than cream of mushroom soup. While tofu contains 1.181mg of manganese, cream of mushroom soup contains only 0.018mg.
  • Tofu has less sodium.

Tofu, raw, firm, prepared with calcium sulfate and Soup, cream of mushroom, canned, prepared with equal volume water are the varieties used in this article.

Infographic

Tofu vs Cream of mushroom 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 1.4% 2.1% 2.7% 3.4% 5.3% 1.6% 5.1% 44% 2.3% 7.6%
Contains more MagnesiumMagnesium +2800%
Contains more CalciumCalcium +9657.1%
Contains more PotassiumPotassium +664.5%
Contains more IronIron +2855.6%
Contains more CopperCopper +2262.5%
Contains more ZincZinc +2516.7%
Contains more PhosphorusPhosphorus +1483.3%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +6461.1%
Contains more SeleniumSelenium +1142.9%

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
7
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% 0.33% 4.8% 1.5% 1.5% 1.8% 3.2% 4.3% 1.6% 0% 24% 0.75% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2533.3%
Contains more Vitamin B2Vitamin B2 +1175%
Contains more Vitamin B3Vitamin B3 +125.4%
Contains more Vitamin B5Vitamin B5 +84.7%
Contains more Vitamin B6Vitamin B6 +1214.3%
Contains more FolateFolate +2800%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Cream of mushroom soup DV% diff.
Calcium 683mg 7mg 68%
Manganese 1.181mg 0.018mg 51%
Copper 0.378mg 0.016mg 40%
Protein 17.27g 0.66g 33%
Iron 2.66mg 0.09mg 32%
Selenium 17.4µg 1.4µg 29%
Phosphorus 190mg 12mg 25%
Polyunsaturated fat 4.921g 1.42g 23%
Zinc 1.57mg 0.06mg 14%
Sodium 14mg 340mg 14%
Magnesium 58mg 2mg 13%
Vitamin B1 0.158mg 0.006mg 13%
Fats 8.72g 2.59g 9%
Vitamin K 9.6µg 8%
Fiber 2.3g 0.3g 8%
Vitamin B6 0.092mg 0.007mg 7%
Folate 29µg 1µg 7%
Vitamin B2 0.102mg 0.008mg 7%
Potassium 237mg 31mg 6%
Calories 144kcal 39kcal 5%
Saturated fat 1.261g 0.472g 4%
Monounsaturated fat 1.925g 0.597g 3%
Vitamin E 0.24mg 2%
Vitamin D 0IU 4IU 1%
Choline 4.7mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin B5 0.133mg 0.072mg 1%
Vitamin B3 0.381mg 0.169mg 1%
Vitamin C 0.2mg 0mg 0%
Carbs 2.78g 3.33g 0%
Net carbs 0.48g 3.03g N/A
Sugar 0.2g N/A
Vitamin A 1µg 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
3% 3% 92%
Protein: 0.66 g
Fats: 2.59 g
Carbs: 3.33 g
Water: 92.46 g
Other: 0.96 g
Contains more ProteinProtein +2516.7%
Contains more FatsFats +236.7%
Contains more OtherOther +45.8%
Contains more CarbsCarbs +19.8%
Contains more WaterWater +32.4%

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
19% 24% 57%
Saturated fat: Sat. Fat 0.472 g
Monounsaturated fat: Mono. Fat 0.597 g
Polyunsaturated fat: Poly. Fat 1.42 g
Contains more Mono. FatMonounsaturated fat +222.4%
Contains more Poly. FatPolyunsaturated fat +246.5%
Contains less Sat. FatSaturated fat -62.6%

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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. Cream of mushroom soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172915/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.