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  6. Tomato juice vs. Tofu

Tomato juice vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between tomato juice and tofu

  • Tomato juice has more vitamin C and vitamin A; however, tofu is higher in iron, calcium, manganese, copper, selenium, phosphorus, and zinc.
  • Tomato juice covers your daily need for vitamin C, 78% more than tofu.
  • Tomato juice has 5 times more vitamin A than tofu. While tomato juice has 450IU of vitamin A, tofu has only 85IU.
  • The glycemic index of tomato juice is higher.

These are the specific foods used in this comparison Tomato juice, canned, without salt added and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Tomato juice vs Tofu 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.
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
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +79.3%
Contains more MagnesiumMagnesium +172.7%
Contains more CalciumCalcium +3400%
Contains more IronIron +1274.4%
Contains more CopperCopper +359.5%
Contains more ZincZinc +627.3%
Contains more PhosphorusPhosphorus +410.5%
Contains less SodiumSodium -30%
Contains more ManganeseManganese +789.7%
Contains more SeleniumSelenium +1680%

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
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +70000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3100%
Contains more Vitamin B1Vitamin B1 +23.5%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +245.1%
Contains more Vitamin B6Vitamin B6 +48.9%
Contains more FolateFolate +33.3%
Contains more CholineCholine +323.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.4µg

All nutrients comparison - raw data values

Nutrient Tomato juice Tofu DV% diff.
Vitamin C 70.1mg 0.1mg 78%
Iron 0.39mg 5.36mg 62%
Calcium 10mg 350mg 34%
Manganese 0.068mg 0.605mg 23%
Polyunsaturated fat 0.027g 2.699g 18%
Copper 0.042mg 0.193mg 17%
Selenium 0.5µg 8.9µg 15%
Protein 0.85g 8.08g 14%
Phosphorus 19mg 97mg 11%
Fats 0.29g 4.78g 7%
Zinc 0.11mg 0.8mg 6%
Magnesium 11mg 30mg 5%
Choline 6.8mg 28.8mg 4%
Calories 17kcal 76kcal 3%
Vitamin A 23µg 3%
Monounsaturated fat 0.005g 1.056g 3%
Saturated fat 0.019g 0.691g 3%
Potassium 217mg 121mg 3%
Vitamin B3 0.673mg 0.195mg 3%
Vitamin B6 0.07mg 0.047mg 2%
Fructose 1.33g 2%
Vitamin B2 0.078mg 0.052mg 2%
Vitamin B1 0.1mg 0.081mg 2%
Vitamin E 0.32mg 0.01mg 2%
Folate 20µg 15µg 1%
Carbs 3.53g 1.87g 1%
Vitamin B5 0.068mg 1%
Net carbs 3.13g 1.57g N/A
Sugar 2.58g 0.62g N/A
Fiber 0.4g 0.3g 0%
Sodium 10mg 7mg 0%
Vitamin K 2.3µg 2.4µg 0%
Tryptophan 0.006mg 0.12mg 0%
Threonine 0.026mg 0.402mg 0%
Isoleucine 0.017mg 0.435mg 0%
Leucine 0.024mg 0.713mg 0%
Lysine 0.026mg 0.452mg 0%
Methionine 0.005mg 0.108mg 0%
Phenylalanine 0.026mg 0.428mg 0%
Valine 0.017mg 0.446mg 0%
Histidine 0.014mg 0.221mg 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
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more CarbsCarbs +88.8%
Contains more WaterWater +11.5%
Contains more OtherOther +51.4%
Contains more ProteinProtein +850.6%
Contains more FatsFats +1548.3%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +21020%
Contains more Poly. FatPolyunsaturated fat +9896.3%

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/172476/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.