Tofu vs. Jalapeño — In-Depth Nutrition Comparison
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A recap on differences between tofu and jalapeño
- Tofu is higher in calcium, manganese, copper, selenium, iron, phosphorus, and zinc, yet jalapeño is higher in vitamin C, vitamin B6, and vitamin A.
- Jalapeño covers your daily vitamin C needs 132% more than tofu.
- Tofu contains 57 times more calcium than jalapeño. While tofu contains 683mg of calcium, jalapeño contains only 12mg.
- The glycemic index of tofu is lower.
Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Peppers, jalapeno, raw.
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.
| Contains more MagnesiumMagnesium | +286.7% |
| Contains more CalciumCalcium | +5591.7% |
| Contains more IronIron | +964% |
| Contains more CopperCopper | +721.7% |
| Contains more ZincZinc | +1021.4% |
| Contains more PhosphorusPhosphorus | +630.8% |
| Contains more ManganeseManganese | +1117.5% |
| Contains more SeleniumSelenium | +4250% |
| Contains less SodiumSodium | -78.6% |
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.
| Contains more Vitamin B1Vitamin B1 | +295% |
| Contains more Vitamin B2Vitamin B2 | +45.7% |
| Contains more Vitamin CVitamin C | +59200% |
| Contains more Vitamin B3Vitamin B3 | +236% |
| Contains more Vitamin B5Vitamin B5 | +136.8% |
| Contains more Vitamin B6Vitamin B6 | +355.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1797.8% |
| Contains more FatsFats | +2256.8% |
| Contains more OtherOther | +164.2% |
| Contains more CarbsCarbs | +133.8% |
| Contains more WaterWater | +31.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +6537.9% |
| Contains more Poly. FatPolyunsaturated fat | +4293.8% |
| Contains less Sat. FatSaturated fat | -92.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 0.2mg | 118.6mg | 132% |
| Calcium | 683mg | 12mg | 67% |
| Manganese | 1.181mg | 0.097mg | 47% |
| Copper | 0.378mg | 0.046mg | 37% |
| Protein | 17.27g | 0.91g | 33% |
| Polyunsaturated fat | 4.921g | 0.112g | 32% |
| Selenium | 17.4µg | 0.4µg | 31% |
| Iron | 2.66mg | 0.25mg | 30% |
| Vitamin B6 | 0.092mg | 0.419mg | 25% |
| Vitamin E | 3.58mg | 24% | |
| Phosphorus | 190mg | 26mg | 23% |
| Vitamin K | 18.5µg | 15% | |
| Fats | 8.72g | 0.37g | 13% |
| Zinc | 1.57mg | 0.14mg | 13% |
| Magnesium | 58mg | 15mg | 10% |
| Vitamin B1 | 0.158mg | 0.04mg | 10% |
| Calories | 144kcal | 29kcal | 6% |
| Vitamin A | 54µg | 6% | |
| Vitamin B3 | 0.381mg | 1.28mg | 6% |
| Saturated fat | 1.261g | 0.092g | 5% |
| Monounsaturated fat | 1.925g | 0.029g | 5% |
| Vitamin B5 | 0.133mg | 0.315mg | 4% |
| Fructose | 2.63g | 3% | |
| Vitamin B2 | 0.102mg | 0.07mg | 2% |
| Fiber | 2.3g | 2.8g | 2% |
| Folate | 29µg | 27µg | 1% |
| Choline | 7.5mg | 1% | |
| Carbs | 2.78g | 6.5g | 1% |
| Net carbs | 0.48g | 3.7g | N/A |
| Potassium | 237mg | 248mg | 0% |
| Sugar | 4.12g | N/A | |
| Sodium | 14mg | 3mg | 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% | |
| Omega-3 - ALA | 0.05g | N/A | |
| Omega-6 - Linoleic acid | 0.062g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
55%
Minerals Daily Need Coverage Score
87%
9%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 4.12g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 17)
Which food is cheaper?
Tofu is cheaper (difference - $0.8)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food contains less Sodium?
Jalapeño contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Jalapeño is lower in Saturated fat (difference - 1.169g)
Which food is richer in vitamins?
Jalapeño is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)