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  6. Tofu vs. Tomato paste

Tofu vs. Tomato paste — In-Depth Nutrition Comparison

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Important differences between tofu and tomato paste

  • Tofu has more calcium, manganese, selenium, phosphorus, and zinc; however, tomato paste has more vitamin A, vitamin C, potassium, vitamin B3, and vitamin B6.
  • Tofu's daily need coverage for calcium is 65% more.
  • Tofu has 4 times more manganese than tomato paste. Tofu has 1.181mg of manganese, while tomato paste has 0.302mg.
  • Tomato paste has a higher glycemic index than tofu.

The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and Tomato products, canned, paste, without salt added.

Infographic

Tofu vs Tomato paste 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
7
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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains more MagnesiumMagnesium +38.1%
Contains more CalciumCalcium +1797.2%
Contains more ZincZinc +149.2%
Contains more PhosphorusPhosphorus +128.9%
Contains less SodiumSodium -76.3%
Contains more ManganeseManganese +291.1%
Contains more SeleniumSelenium +228.3%
Contains more PotassiumPotassium +327.8%
Contains more IronIron +12%
~equal in Copper ~0.365mg

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
2
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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin B1Vitamin B1 +163.3%
Contains more FolateFolate +141.7%
Contains more Vitamin CVitamin C +10850%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +707.3%
Contains more Vitamin B6Vitamin B6 +134.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.142mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Tomato paste DV% diff.
Calcium 683mg 36mg 65%
Manganese 1.181mg 0.302mg 38%
Polyunsaturated fat 4.921g 0.16g 32%
Vitamin E 4.3mg 29%
Protein 17.27g 4.32g 26%
Vitamin C 0.2mg 21.9mg 24%
Potassium 237mg 1014mg 23%
Selenium 17.4µg 5.3µg 22%
Vitamin B3 0.381mg 3.076mg 17%
Phosphorus 190mg 83mg 15%
Fats 8.72g 0.47g 13%
Vitamin K 11.4µg 10%
Vitamin B6 0.092mg 0.216mg 10%
Zinc 1.57mg 0.63mg 9%
Vitamin A 76µg 8%
Vitamin B1 0.158mg 0.06mg 8%
Choline 38.5mg 7%
Fructose 5.85g 7%
Fiber 2.3g 4.1g 7%
Monounsaturated fat 1.925g 0.067g 5%
Saturated fat 1.261g 0.1g 5%
Carbs 2.78g 18.91g 5%
Magnesium 58mg 42mg 4%
Vitamin B2 0.102mg 0.153mg 4%
Folate 29µg 12µg 4%
Iron 2.66mg 2.98mg 4%
Calories 144kcal 82kcal 3%
Sodium 14mg 59mg 2%
Copper 0.378mg 0.365mg 1%
Net carbs 0.48g 14.81g N/A
Sugar 12.18g N/A
Starch 0.22g 0%
Vitamin B5 0.133mg 0.142mg 0%
Tryptophan 0.235mg 0.031mg 0%
Threonine 0.785mg 0.133mg 0%
Isoleucine 0.849mg 0.089mg 0%
Leucine 1.392mg 0.124mg 0%
Lysine 0.883mg 0.134mg 0%
Methionine 0.211mg 0.027mg 0%
Phenylalanine 0.835mg 0.13mg 0%
Valine 0.87mg 0.088mg 0%
Histidine 0.431mg 0.071mg 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
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more ProteinProtein +299.8%
Contains more FatsFats +1755.3%
Contains more CarbsCarbs +580.2%
Contains more OtherOther +100%
~equal in Water ~73.5g

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
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +2773.1%
Contains more Poly. FatPolyunsaturated fat +2975.6%
Contains less Sat. FatSaturated fat -92.1%

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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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.