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  6. Tomato juice vs. Tofu

Tomato juice vs. Tofu — In-Depth Nutrition Comparison

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Important differences between tomato juice and tofu

  • Tomato juice has more vitamin C; however, tofu has more calcium, manganese, copper, selenium, iron, phosphorus, zinc, magnesium, and fiber.
  • Tomato juice's daily need coverage for vitamin C is 78% more.
  • Tomato juice has a higher glycemic index than tofu.

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

Infographic

Tomato juice vs Tofu 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 19% 15% 14% 3% 8.1% 1.3% 8.9% 2.7%
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%
Contains less SodiumSodium -28.6%
Contains more MagnesiumMagnesium +427.3%
Contains more CalciumCalcium +6730%
Contains more IronIron +582.1%
Contains more CopperCopper +800%
Contains more ZincZinc +1327.3%
Contains more PhosphorusPhosphorus +900%
Contains more ManganeseManganese +1636.8%
Contains more SeleniumSelenium +3380%
~equal in Potassium ~237mg

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.
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 234% 7.7% 6.4% 0% 25% 18% 13% 0% 16% 0% 5.8% 15% 3.7%
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%
Contains more Vitamin CVitamin C +34950%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +76.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +58%
Contains more Vitamin B2Vitamin B2 +30.8%
Contains more Vitamin B6Vitamin B6 +31.4%
Contains more FolateFolate +45%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato juice Tofu DV% diff.
Vitamin C 70.1mg 0.2mg 78%
Calcium 10mg 683mg 67%
Manganese 0.068mg 1.181mg 48%
Copper 0.042mg 0.378mg 37%
Protein 0.85g 17.27g 33%
Polyunsaturated fat 0.027g 4.921g 33%
Selenium 0.5µg 17.4µg 31%
Iron 0.39mg 2.66mg 28%
Phosphorus 19mg 190mg 24%
Zinc 0.11mg 1.57mg 13%
Fats 0.29g 8.72g 13%
Magnesium 11mg 58mg 11%
Fiber 0.4g 2.3g 8%
Calories 17kcal 144kcal 6%
Saturated fat 0.019g 1.261g 6%
Monounsaturated fat 0.005g 1.925g 5%
Vitamin B1 0.1mg 0.158mg 5%
Vitamin B5 0.133mg 3%
Vitamin A 23µg 3%
Folate 20µg 29µg 2%
Vitamin K 2.3µg 2%
Fructose 1.33g 2%
Vitamin B6 0.07mg 0.092mg 2%
Vitamin B2 0.078mg 0.102mg 2%
Vitamin B3 0.673mg 0.381mg 2%
Vitamin E 0.32mg 2%
Choline 6.8mg 1%
Potassium 217mg 237mg 1%
Net carbs 3.13g 0.48g N/A
Carbs 3.53g 2.78g 0%
Sugar 2.58g N/A
Sodium 10mg 14mg 0%
Tryptophan 0.006mg 0.235mg 0%
Threonine 0.026mg 0.785mg 0%
Isoleucine 0.017mg 0.849mg 0%
Leucine 0.024mg 1.392mg 0%
Lysine 0.026mg 0.883mg 0%
Methionine 0.005mg 0.211mg 0%
Phenylalanine 0.026mg 0.835mg 0%
Valine 0.017mg 0.87mg 0%
Histidine 0.014mg 0.431mg 0%
Omega-3 - ALA 0.005g N/A
Omega-6 - Linoleic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 g
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
Contains more CarbsCarbs +27%
Contains more WaterWater +35%
Contains more ProteinProtein +1931.8%
Contains more FatsFats +2906.9%
Contains more OtherOther +28.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 10% 53%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.027 g
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
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +38400%
Contains more Poly. FatPolyunsaturated fat +18125.9%

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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. Tomato juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.