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  6. Tofu vs. Minestrone

Tofu vs. Minestrone — In-Depth Nutrition Comparison

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What are the main differences between tofu and minestrone?

  • Tofu is richer in calcium, manganese, copper, iron, phosphorus, magnesium, zinc, and vitamin B1, yet minestrone is richer in vitamin A.
  • Tofu's daily need coverage for calcium is 67% higher.
  • Tofu has 19 times more magnesium than minestrone. Tofu has 58mg of magnesium, while minestrone has 3mg.
  • Tofu contains less sodium.
  • Tofu has a lower glycemic index than minestrone.

We used Tofu, raw, firm, prepared with calcium sulfate and Soup, minestrone, canned, prepared with equal volume water types in this comparison.

Infographic

Tofu vs Minestrone 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
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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +1833.3%
Contains more CalciumCalcium +4778.6%
Contains more PotassiumPotassium +82.3%
Contains more IronIron +600%
Contains more CopperCopper +641.2%
Contains more ZincZinc +406.5%
Contains more PhosphorusPhosphorus +726.1%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +677%
Contains more SeleniumSelenium +∞%

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin B1Vitamin B1 +618.2%
Contains more Vitamin B2Vitamin B2 +466.7%
Contains more Vitamin B6Vitamin B6 +124.4%
Contains more FolateFolate +93.3%
Contains more Vitamin CVitamin C +150%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.391mg
~equal in Vitamin B5 ~0.14mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Minestrone DV% diff.
Calcium 683mg 14mg 67%
Manganese 1.181mg 0.152mg 45%
Copper 0.378mg 0.051mg 36%
Selenium 17.4µg 32%
Protein 17.27g 1.77g 31%
Polyunsaturated fat 4.921g 0.46g 30%
Iron 2.66mg 0.38mg 29%
Phosphorus 190mg 23mg 24%
Magnesium 58mg 3mg 13%
Fats 8.72g 1.04g 12%
Vitamin B1 0.158mg 0.022mg 11%
Zinc 1.57mg 0.31mg 11%
Sodium 14mg 254mg 10%
Fiber 2.3g 0.4g 8%
Vitamin B2 0.102mg 0.018mg 6%
Calories 144kcal 34kcal 6%
Vitamin A 49µg 5%
Saturated fat 1.261g 0.23g 5%
Vitamin B6 0.092mg 0.041mg 4%
Folate 29µg 15µg 4%
Monounsaturated fat 1.925g 0.29g 4%
Potassium 237mg 130mg 3%
Carbs 2.78g 4.66g 1%
Vitamin C 0.2mg 0.5mg 0%
Net carbs 0.48g 4.26g N/A
Cholesterol 0mg 1mg 0%
Vitamin B3 0.381mg 0.391mg 0%
Vitamin B5 0.133mg 0.14mg 0%
Tryptophan 0.235mg 0.013mg 0%
Threonine 0.785mg 0.043mg 0%
Isoleucine 0.849mg 0.054mg 0%
Leucine 1.392mg 0.098mg 0%
Lysine 0.883mg 0.076mg 0%
Methionine 0.211mg 0.018mg 0%
Phenylalanine 0.835mg 0.064mg 0%
Valine 0.87mg 0.074mg 0%
Histidine 0.431mg 0.03mg 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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +875.7%
Contains more FatsFats +738.5%
Contains more OtherOther +16.7%
Contains more CarbsCarbs +67.6%
Contains more WaterWater +30.8%

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains more Mono. FatMonounsaturated fat +563.8%
Contains more Poly. FatPolyunsaturated fat +969.8%
Contains less Sat. FatSaturated fat -81.8%

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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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.