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  6. Tofu vs. Cayenne pepper

Tofu vs. Cayenne pepper — In-Depth Nutrition Comparison

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What are the differences between tofu and cayenne pepper?

  • Tofu is higher in calcium, yet cayenne pepper is higher in vitamin A, vitamin B6, fiber, vitamin C, iron, vitamin B2, potassium, vitamin B3, and manganese.
  • Cayenne pepper's daily need coverage for vitamin A is 829% more.
  • Tofu has 5 times more calcium than cayenne pepper. While tofu has 683mg of calcium, cayenne pepper has only 148mg.
  • The glycemic index of tofu is lower.

We used Tofu, raw, firm, prepared with calcium sulfate and Spices, pepper, red or cayenne types in this article.

Infographic

Tofu vs Cayenne pepper 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
3
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 109% 44% 178% 293% 124% 68% 126% 3.9% 261% 48%
Contains more CalciumCalcium +361.5%
Contains less SodiumSodium -53.3%
Contains more SeleniumSelenium +97.7%
Contains more MagnesiumMagnesium +162.1%
Contains more PotassiumPotassium +749.8%
Contains more IronIron +193.2%
Contains more ZincZinc +58%
Contains more PhosphorusPhosphorus +54.2%
Contains more ManganeseManganese +69.3%
~equal in Copper ~0.373mg

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
1
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 255% 694% 597% 0% 82% 212% 163% 0% 565% 0% 201% 80% 28%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +38100%
Contains more Vitamin B1Vitamin B1 +107.6%
Contains more Vitamin B2Vitamin B2 +801%
Contains more Vitamin B3Vitamin B3 +2183.7%
Contains more Vitamin B6Vitamin B6 +2563%
Contains more FolateFolate +265.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Cayenne pepper DV% diff.
Vitamin A 2081µg 231%
Vitamin E 29.83mg 199%
Vitamin B6 0.092mg 2.45mg 181%
Fiber 2.3g 27.2g 100%
Vitamin C 0.2mg 76.4mg 85%
Vitamin K 80.3µg 67%
Iron 2.66mg 7.8mg 64%
Vitamin B2 0.102mg 0.919mg 63%
Calcium 683mg 148mg 54%
Vitamin B3 0.381mg 8.701mg 52%
Potassium 237mg 2014mg 52%
Manganese 1.181mg 2mg 36%
Polyunsaturated fat 4.921g 8.37g 23%
Magnesium 58mg 152mg 22%
Folate 29µg 106µg 19%
Carbs 2.78g 56.63g 18%
Selenium 17.4µg 8.8µg 16%
Phosphorus 190mg 293mg 15%
Vitamin B1 0.158mg 0.328mg 14%
Fats 8.72g 17.27g 13%
Protein 17.27g 12.01g 11%
Saturated fat 1.261g 3.26g 9%
Choline 51.5mg 9%
Calories 144kcal 318kcal 9%
Zinc 1.57mg 2.48mg 8%
Vitamin B5 0.133mg 3%
Monounsaturated fat 1.925g 2.75g 2%
Sodium 14mg 30mg 1%
Copper 0.378mg 0.373mg 1%
Net carbs 0.48g 29.43g N/A
Sugar 10.34g 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
12% 17% 57% 8% 6%
Protein: 12.01 g
Fats: 17.27 g
Carbs: 56.63 g
Water: 8.05 g
Other: 6.04 g
Contains more ProteinProtein +43.8%
Contains more WaterWater +767.5%
Contains more FatsFats +98.1%
Contains more CarbsCarbs +1937.1%
Contains more OtherOther +331.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
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% 19% 58%
Saturated fat: Sat. Fat 3.26 g
Monounsaturated fat: Mono. Fat 2.75 g
Polyunsaturated fat: Poly. Fat 8.37 g
Contains less Sat. FatSaturated fat -61.3%
Contains more Mono. FatMonounsaturated fat +42.9%
Contains more Poly. FatPolyunsaturated fat +70.1%

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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. Cayenne pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170932/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.