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  6. Tofu vs. Tomato sauce

Tofu vs. Tomato sauce — In-Depth Nutrition Comparison

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Summary of differences between tofu and tomato sauce

  • Tofu has more calcium, manganese, selenium, copper, phosphorus, iron, zinc, vitamin B1, and magnesium; however, tomato sauce is higher in vitamin C.
  • Tofu covers your daily need for calcium, 67% more than tomato sauce.
  • Tofu has 29 times more selenium than tomato sauce. While tofu has 17.4µg of selenium, tomato sauce has only 0.6µg.
  • The glycemic index of tomato sauce is higher.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Tomato sauce, canned, no salt added.

Infographic

Tofu vs Tomato sauce 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
8
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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +286.7%
Contains more CalciumCalcium +4778.6%
Contains more IronIron +177.1%
Contains more CopperCopper +228.7%
Contains more ZincZinc +613.6%
Contains more PhosphorusPhosphorus +603.7%
Contains more ManganeseManganese +945.1%
Contains more SeleniumSelenium +2800%
Contains more PotassiumPotassium +25.3%
Contains less SodiumSodium -21.4%

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
3
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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin B1Vitamin B1 +558.3%
Contains more Vitamin B2Vitamin B2 +56.9%
Contains more FolateFolate +222.2%
Contains more Vitamin CVitamin C +3400%
Contains more Vitamin B3Vitamin B3 +160.1%
Contains more Vitamin B5Vitamin B5 +132.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.098mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Tomato sauce DV% diff.
Calcium 683mg 14mg 67%
Manganese 1.181mg 0.113mg 46%
Polyunsaturated fat 4.921g 0.121g 32%
Protein 17.27g 1.2g 32%
Selenium 17.4µg 0.6µg 31%
Copper 0.378mg 0.115mg 29%
Phosphorus 190mg 27mg 23%
Iron 2.66mg 0.96mg 21%
Fats 8.72g 0.3g 13%
Zinc 1.57mg 0.22mg 12%
Vitamin B1 0.158mg 0.024mg 11%
Vitamin E 1.44mg 10%
Magnesium 58mg 15mg 10%
Vitamin C 0.2mg 7mg 8%
Saturated fat 1.261g 0.041g 6%
Calories 144kcal 24kcal 6%
Folate 29µg 9µg 5%
Monounsaturated fat 1.925g 0.044g 5%
Vitamin B3 0.381mg 0.991mg 4%
Vitamin B5 0.133mg 0.309mg 4%
Fiber 2.3g 1.5g 3%
Vitamin B2 0.102mg 0.065mg 3%
Vitamin A 22µg 2%
Choline 9.9mg 2%
Fructose 1.67g 2%
Vitamin K 2.8µg 2%
Potassium 237mg 297mg 2%
Carbs 2.78g 5.31g 1%
Net carbs 0.48g 3.81g N/A
Sugar 3.56g N/A
Sodium 14mg 11mg 0%
Vitamin B6 0.092mg 0.098mg 0%
Tryptophan 0.235mg 0.009mg 0%
Threonine 0.785mg 0.037mg 0%
Isoleucine 0.849mg 0.025mg 0%
Leucine 1.392mg 0.034mg 0%
Lysine 0.883mg 0.037mg 0%
Methionine 0.211mg 0.008mg 0%
Phenylalanine 0.835mg 0.036mg 0%
Valine 0.87mg 0.025mg 0%
Histidine 0.431mg 0.02mg 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% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +1339.2%
Contains more FatsFats +2806.7%
Contains more CarbsCarbs +91%
Contains more WaterWater +30.7%
Contains more OtherOther +36.4%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +4275%
Contains more Poly. FatPolyunsaturated fat +3966.9%
Contains less Sat. FatSaturated fat -96.7%

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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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.