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  6. Tofu vs. Marinara sauce

Tofu vs. Marinara sauce — In-Depth Nutrition Comparison

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Important differences between tofu and marinara sauce

  • Tofu has more calcium, manganese, copper, selenium, iron, phosphorus, zinc, and vitamin B1; however, marinara sauce has more vitamin B3 and vitamin A.
  • Tofu's daily need coverage for calcium is 66% more.
  • Tofu has 16 times more selenium than marinara sauce. Tofu has 17.4µg of selenium, while marinara sauce has 1.1µg.

The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Tofu vs Marinara sauce 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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +222.2%
Contains more CalciumCalcium +2429.6%
Contains more IronIron +241%
Contains more CopperCopper +366.7%
Contains more ZincZinc +685%
Contains more PhosphorusPhosphorus +458.8%
Contains less SodiumSodium -53.3%
Contains more ManganeseManganese +762%
Contains more SeleniumSelenium +1481.8%
Contains more PotassiumPotassium +34.6%

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin B1Vitamin B1 +558.3%
Contains more Vitamin B2Vitamin B2 +67.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +123.1%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin B3Vitamin B3 +928.1%
Contains more Vitamin B6Vitamin B6 +88%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Marinara sauce DV% diff.
Calcium 683mg 27mg 66%
Manganese 1.181mg 0.137mg 45%
Copper 0.378mg 0.081mg 33%
Protein 17.27g 1.41g 32%
Selenium 17.4µg 1.1µg 30%
Polyunsaturated fat 4.921g 0.508g 29%
Iron 2.66mg 0.78mg 24%
Vitamin B3 0.381mg 3.917mg 22%
Phosphorus 190mg 34mg 22%
Vitamin E 2.4mg 16%
Vitamin K 13.9µg 12%
Zinc 1.57mg 0.2mg 12%
Fats 8.72g 1.48g 11%
Vitamin B1 0.158mg 0.024mg 11%
Magnesium 58mg 18mg 10%
Vitamin B6 0.092mg 0.173mg 6%
Saturated fat 1.261g 0.17g 5%
Calories 144kcal 51kcal 5%
Vitamin A 33µg 4%
Monounsaturated fat 1.925g 0.377g 4%
Folate 29µg 13µg 4%
Vitamin B2 0.102mg 0.061mg 3%
Vitamin B5 0.133mg 3%
Fiber 2.3g 1.8g 2%
Vitamin C 0.2mg 2mg 2%
Potassium 237mg 319mg 2%
Carbs 2.78g 8.06g 2%
Choline 13.7mg 2%
Cholesterol 0mg 2mg 1%
Sodium 14mg 30mg 1%
Net carbs 0.48g 6.26g N/A
Sugar 5.5g 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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +1124.8%
Contains more FatsFats +489.2%
Contains more CarbsCarbs +189.9%
Contains more WaterWater +25.1%
Contains more OtherOther +18.6%

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +410.6%
Contains more Poly. FatPolyunsaturated fat +868.7%
Contains less Sat. FatSaturated fat -86.5%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.