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  6. Tofu vs. Sun-dried tomato

Tofu vs. Sun-dried tomato — In-Depth Nutrition Comparison

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Important differences between tofu and sun-dried tomato

  • Tofu has more calcium, manganese, and selenium; however, sun-dried tomato has more vitamin C, potassium, vitamin A, vitamin B2, vitamin B3, vitamin B6, and fiber.
  • Sun-dried tomato's daily need coverage for vitamin C is 113% more.
  • Tofu has 15 times more calcium than sun-dried tomato. Tofu has 683mg of calcium, while sun-dried tomato has 47mg.
  • Sun-dried tomato has a higher glycemic index than tofu.

The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Tofu vs Sun-dried tomato 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
6
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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains more CalciumCalcium +1353.2%
Contains more ZincZinc +101.3%
Contains more PhosphorusPhosphorus +36.7%
Contains less SodiumSodium -94.7%
Contains more ManganeseManganese +153.4%
Contains more SeleniumSelenium +480%
Contains more MagnesiumMagnesium +39.7%
Contains more PotassiumPotassium +560.3%
Contains more CopperCopper +25.1%
~equal in Iron ~2.68mg

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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more FolateFolate +26.1%
Contains more Vitamin CVitamin C +50800%
Contains more Vitamin B1Vitamin B1 +22.2%
Contains more Vitamin B2Vitamin B2 +275.5%
Contains more Vitamin B3Vitamin B3 +852.8%
Contains more Vitamin B5Vitamin B5 +260.2%
Contains more Vitamin B6Vitamin B6 +246.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Sun-dried tomato DV% diff.
Vitamin C 0.2mg 101.8mg 113%
Calcium 683mg 47mg 64%
Potassium 237mg 1565mg 39%
Manganese 1.181mg 0.466mg 31%
Selenium 17.4µg 3µg 26%
Protein 17.27g 5.06g 24%
Vitamin B2 0.102mg 0.383mg 22%
Vitamin B3 0.381mg 3.63mg 20%
Polyunsaturated fat 4.921g 2.06g 19%
Vitamin B6 0.092mg 0.319mg 17%
Monounsaturated fat 1.925g 8.663g 17%
Fiber 2.3g 5.8g 14%
Sodium 14mg 266mg 11%
Copper 0.378mg 0.473mg 11%
Fats 8.72g 14.08g 8%
Phosphorus 190mg 139mg 7%
Vitamin A 64µg 7%
Zinc 1.57mg 0.78mg 7%
Carbs 2.78g 23.33g 7%
Vitamin B5 0.133mg 0.479mg 7%
Magnesium 58mg 81mg 5%
Saturated fat 1.261g 1.893g 3%
Calories 144kcal 213kcal 3%
Vitamin B1 0.158mg 0.193mg 3%
Folate 29µg 23µg 2%
Net carbs 0.48g 17.53g N/A
Iron 2.66mg 2.68mg 0%
Tryptophan 0.235mg 0.037mg 0%
Threonine 0.785mg 0.128mg 0%
Isoleucine 0.849mg 0.121mg 0%
Leucine 1.392mg 0.185mg 0%
Lysine 0.883mg 0.186mg 0%
Methionine 0.211mg 0.044mg 0%
Phenylalanine 0.835mg 0.131mg 0%
Valine 0.87mg 0.13mg 0%
Histidine 0.431mg 0.077mg 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
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more ProteinProtein +241.3%
Contains more WaterWater +29.7%
Contains more FatsFats +61.5%
Contains more CarbsCarbs +739.2%
Contains more OtherOther +164.3%

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
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains less Sat. FatSaturated fat -33.4%
Contains more Poly. FatPolyunsaturated fat +138.9%
Contains more Mono. FatMonounsaturated fat +350%

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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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.