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  6. Tofu vs. Tomato soup

Tofu vs. Tomato soup — In-Depth Nutrition Comparison

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A recap on differences between tofu and tomato soup

  • Tofu is higher than tomato soup in calcium, manganese, copper, iron, selenium, phosphorus, zinc, magnesium, and vitamin B1.
  • Tofu covers your daily calcium needs 68% more than tomato soup.
  • Tofu contains 18 times more manganese than tomato soup. While tofu contains 1.181mg of manganese, tomato soup contains only 0.067mg.
  • The amount of sodium in tofu is lower.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Soup, tomato, canned, prepared with equal volume water, commercial.

Infographic

Tofu vs Tomato soup 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
9
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% 2.4% 24% 11% 9.7% 2.5% 6.4% 24% 8.7% 8.2%
Contains more MagnesiumMagnesium +728.6%
Contains more CalciumCalcium +8437.5%
Contains more IronIron +817.2%
Contains more CopperCopper +1203.4%
Contains more ZincZinc +1644.4%
Contains more PhosphorusPhosphorus +1166.7%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +1662.7%
Contains more SeleniumSelenium +1060%
Contains more PotassiumPotassium +16%

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
5
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 21% 3.3% 3.4% 0% 5% 1.6% 7.9% 0% 9.7% 0% 3.8% 0% 3.4%
Contains more Vitamin B1Vitamin B1 +690%
Contains more Vitamin B2Vitamin B2 +1357.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +119%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +3050%
Contains more Vitamin B3Vitamin B3 +10.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Tomato soup DV% diff.
Calcium 683mg 8mg 68%
Manganese 1.181mg 0.067mg 48%
Copper 0.378mg 0.029mg 39%
Protein 17.27g 0.71g 33%
Polyunsaturated fat 4.921g 0.077g 32%
Iron 2.66mg 0.29mg 30%
Selenium 17.4µg 1.5µg 29%
Phosphorus 190mg 15mg 25%
Fats 8.72g 0.21g 13%
Zinc 1.57mg 0.09mg 13%
Vitamin B1 0.158mg 0.02mg 12%
Magnesium 58mg 7mg 12%
Fiber 2.3g 0.5g 7%
Folate 29µg 0µg 7%
Vitamin C 0.2mg 6.3mg 7%
Sodium 14mg 186mg 7%
Vitamin B2 0.102mg 0.007mg 7%
Calories 144kcal 32kcal 6%
Monounsaturated fat 1.925g 0.067g 5%
Saturated fat 1.261g 0.056g 5%
Vitamin B6 0.092mg 0.042mg 4%
Vitamin B5 0.133mg 3%
Carbs 2.78g 7.45g 2%
Vitamin A 10µg 1%
Choline 6.3mg 1%
Vitamin E 0.17mg 1%
Vitamin K 1.5µg 1%
Potassium 237mg 275mg 1%
Net carbs 0.48g 6.95g N/A
Sugar 4.03g N/A
Vitamin B3 0.381mg 0.42mg 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
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
7% 91%
Protein: 0.71 g
Fats: 0.21 g
Carbs: 7.45 g
Water: 90.55 g
Other: 1.08 g
Contains more ProteinProtein +2332.4%
Contains more FatsFats +4052.4%
Contains more OtherOther +29.6%
Contains more CarbsCarbs +168%
Contains more WaterWater +29.7%

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
28% 34% 39%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.077 g
Contains more Mono. FatMonounsaturated fat +2773.1%
Contains more Poly. FatPolyunsaturated fat +6290.9%
Contains less Sat. FatSaturated fat -95.6%

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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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171176/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.