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  6. Tofu vs. Sweet and sour

Tofu vs. Sweet and sour — In-Depth Nutrition Comparison

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What are the main differences between tofu and sweet and sour?

  • Tofu is richer in calcium, copper, selenium, iron, phosphorus, manganese, zinc, and magnesium, yet sweet, and sour is richer in vitamin C.
  • Tofu's daily need coverage for calcium is 67% higher.
  • Tofu has 44 times more selenium than sweet and sour. Tofu has 17.4µg of selenium, while sweet, and sour has 0.4µg.
  • Tofu contains less sodium.
  • Tofu has a lower glycemic index than sweet and sour.

We used Tofu, raw, firm, prepared with calcium sulfate and Sauce, sweet, and sour, ready-to-serve types in this comparison.

Infographic

Tofu vs Sweet and sour 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.
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 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
Contains more MagnesiumMagnesium +625%
Contains more CalciumCalcium +6730%
Contains more PotassiumPotassium +139.4%
Contains more IronIron +1166.7%
Contains more CopperCopper +378.5%
Contains more ZincZinc +1644.4%
Contains more PhosphorusPhosphorus +2614.3%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +55.2%
Contains more SeleniumSelenium +4250%

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
6
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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
Contains more Vitamin B1Vitamin B1 +229.2%
Contains more Vitamin B2Vitamin B2 +436.8%
Contains more Vitamin B3Vitamin B3 +103.7%
Contains more Vitamin B5Vitamin B5 +43%
Contains more Vitamin B6Vitamin B6 +73.6%
Contains more FolateFolate +262.5%
Contains more Vitamin CVitamin C +4250%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Sweet and sour DV% diff.
Calcium 683mg 10mg 67%
Protein 17.27g 0.27g 34%
Copper 0.378mg 0.079mg 33%
Polyunsaturated fat 4.921g 0g 33%
Selenium 17.4µg 0.4µg 31%
Iron 2.66mg 0.21mg 31%
Phosphorus 190mg 7mg 26%
Manganese 1.181mg 0.761mg 18%
Sodium 14mg 371mg 16%
Zinc 1.57mg 0.09mg 13%
Fats 8.72g 0.02g 13%
Carbs 2.78g 38.22g 12%
Magnesium 58mg 8mg 12%
Vitamin B1 0.158mg 0.048mg 9%
Vitamin C 0.2mg 8.7mg 9%
Fiber 2.3g 0.1g 9%
Saturated fat 1.261g 0g 6%
Vitamin B2 0.102mg 0.019mg 6%
Folate 29µg 8µg 5%
Monounsaturated fat 1.925g 0g 5%
Potassium 237mg 99mg 4%
Vitamin B6 0.092mg 0.053mg 3%
Vitamin B3 0.381mg 0.187mg 1%
Vitamin B5 0.133mg 0.093mg 1%
Calories 144kcal 150kcal 0%
Net carbs 0.48g 38.12g N/A
Sugar 18.75g N/A
Vitamin E 0.01mg 0%
Vitamin A 1µg 0%
Vitamin K 0.2µg 0%
Choline 2.4mg 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
Tofu
Tofu
4
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 g
Contains more ProteinProtein +6296.3%
Contains more FatsFats +43500%
Contains more WaterWater +15.9%
Contains more OtherOther +14.8%
Contains more CarbsCarbs +1274.8%

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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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.