Tofu vs. Pea soup — In-Depth Nutrition Comparison
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A recap on differences between tofu and pea soup
- Tofu is higher than pea soup in calcium, manganese, copper, selenium, iron, phosphorus, magnesium, vitamin B1, and zinc.
- Tofu covers your daily calcium needs 67% more than pea soup.
- Tofu contains 5 times more selenium than pea soup. While tofu contains 17.4µg of selenium, pea soup contains only 3.6µg.
- The amount of sodium in tofu is lower.
- The glycemic index of tofu is lower.
Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Soup, pea, green, canned, prepared with equal volume water.
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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.
| Contains more MagnesiumMagnesium | +286.7% |
| Contains more CalciumCalcium | +5591.7% |
| Contains more PotassiumPotassium | +233.8% |
| Contains more IronIron | +264.4% |
| Contains more CopperCopper | +158.9% |
| Contains more ZincZinc | +145.3% |
| Contains more PhosphorusPhosphorus | +304.3% |
| Contains less SodiumSodium | -95.8% |
| Contains more ManganeseManganese | +382% |
| Contains more SeleniumSelenium | +383.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +295% |
| Contains more Vitamin B2Vitamin B2 | +308% |
| Contains more Vitamin B5Vitamin B5 | +171.4% |
| Contains more Vitamin B6Vitamin B6 | +360% |
| Contains more FolateFolate | +2800% |
| Contains more Vitamin CVitamin C | +200% |
| Contains more Vitamin B3Vitamin B3 | +21.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 12mg | 67% |
| Manganese | 1.181mg | 0.245mg | 41% |
| Polyunsaturated fat | 4.921g | 0.142g | 32% |
| Protein | 17.27g | 3.2g | 28% |
| Copper | 0.378mg | 0.146mg | 26% |
| Selenium | 17.4µg | 3.6µg | 25% |
| Iron | 2.66mg | 0.73mg | 24% |
| Phosphorus | 190mg | 47mg | 20% |
| Sodium | 14mg | 336mg | 14% |
| Fats | 8.72g | 1.09g | 12% |
| Magnesium | 58mg | 15mg | 10% |
| Vitamin B1 | 0.158mg | 0.04mg | 10% |
| Zinc | 1.57mg | 0.64mg | 8% |
| Folate | 29µg | 1µg | 7% |
| Vitamin B6 | 0.092mg | 0.02mg | 6% |
| Vitamin B2 | 0.102mg | 0.025mg | 6% |
| Potassium | 237mg | 71mg | 5% |
| Monounsaturated fat | 1.925g | 0.372g | 4% |
| Calories | 144kcal | 61kcal | 4% |
| Saturated fat | 1.261g | 0.524g | 3% |
| Choline | 13.2mg | 2% | |
| Fiber | 2.3g | 1.9g | 2% |
| Vitamin B5 | 0.133mg | 0.049mg | 2% |
| Carbs | 2.78g | 9.88g | 2% |
| Vitamin E | 0.09mg | 1% | |
| Vitamin B3 | 0.381mg | 0.462mg | 1% |
| Vitamin C | 0.2mg | 0.6mg | 0% |
| Net carbs | 0.48g | 7.98g | N/A |
| Sugar | 3.19g | N/A | |
| Vitamin A | 3µg | 0% | |
| Vitamin K | 0.2µg | 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
| Contains more ProteinProtein | +439.7% |
| Contains more FatsFats | +700% |
| Contains more CarbsCarbs | +255.4% |
| Contains more WaterWater | +21.1% |
~equal in
Other
~1.28g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +417.5% |
| Contains more Poly. FatPolyunsaturated fat | +3365.5% |
| Contains less Sat. FatSaturated fat | -58.4% |
