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  6. Tomato paste vs. Tofu

Tomato paste vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between tomato paste and tofu

  • Tomato paste has more vitamin A, vitamin E, potassium, vitamin C, copper, vitamin B3, and fiber; however, tofu is higher in calcium, iron, and manganese.
  • Tofu covers your daily need for calcium, 31% more than tomato paste.
  • Tomato paste has 430 times more vitamin E than tofu. While tomato paste has 4.3mg of vitamin E, tofu has only 0.01mg.
  • The glycemic index of tomato paste is higher.

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

Infographic

Tomato paste 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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Tofu
Tofu
7
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 MagnesiumMagnesium +40%
Contains more PotassiumPotassium +738%
Contains more CopperCopper +89.1%
Contains more CalciumCalcium +872.2%
Contains more IronIron +79.9%
Contains more ZincZinc +27%
Contains more PhosphorusPhosphorus +16.9%
Contains less SodiumSodium -88.1%
Contains more ManganeseManganese +100.3%
Contains more SeleniumSelenium +67.9%

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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
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 +21800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +42900%
Contains more Vitamin B2Vitamin B2 +194.2%
Contains more Vitamin B3Vitamin B3 +1477.4%
Contains more Vitamin B5Vitamin B5 +108.8%
Contains more Vitamin B6Vitamin B6 +359.6%
Contains more Vitamin KVitamin K +375%
Contains more CholineCholine +33.7%
Contains more Vitamin B1Vitamin B1 +35%
Contains more FolateFolate +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato paste Tofu DV% diff.
Calcium 36mg 350mg 31%
Iron 2.98mg 5.36mg 30%
Vitamin E 4.3mg 0.01mg 29%
Potassium 1014mg 121mg 26%
Vitamin C 21.9mg 0.1mg 24%
Copper 0.365mg 0.193mg 19%
Vitamin B3 3.076mg 0.195mg 18%
Polyunsaturated fat 0.16g 2.699g 17%
Fiber 4.1g 0.3g 15%
Manganese 0.302mg 0.605mg 13%
Vitamin B6 0.216mg 0.047mg 13%
Vitamin K 11.4µg 2.4µg 8%
Protein 4.32g 8.08g 8%
Vitamin A 76µg 8%
Vitamin B2 0.153mg 0.052mg 8%
Fats 0.47g 4.78g 7%
Selenium 5.3µg 8.9µg 7%
Fructose 5.85g 7%
Carbs 18.91g 1.87g 6%
Saturated fat 0.1g 0.691g 3%
Magnesium 42mg 30mg 3%
Choline 38.5mg 28.8mg 2%
Monounsaturated fat 0.067g 1.056g 2%
Vitamin B1 0.06mg 0.081mg 2%
Phosphorus 83mg 97mg 2%
Zinc 0.63mg 0.8mg 2%
Sodium 59mg 7mg 2%
Vitamin B5 0.142mg 0.068mg 1%
Folate 12µg 15µg 1%
Calories 82kcal 76kcal 0%
Net carbs 14.81g 1.57g N/A
Sugar 12.18g 0.62g N/A
Starch 0.22g 0%
Tryptophan 0.031mg 0.12mg 0%
Threonine 0.133mg 0.402mg 0%
Isoleucine 0.089mg 0.435mg 0%
Leucine 0.124mg 0.713mg 0%
Lysine 0.134mg 0.452mg 0%
Methionine 0.027mg 0.108mg 0%
Phenylalanine 0.13mg 0.428mg 0%
Valine 0.088mg 0.446mg 0%
Histidine 0.071mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Tofu
Tofu
3
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 +911.2%
Contains more OtherOther +288.9%
Contains more ProteinProtein +87%
Contains more FatsFats +917%
Contains more WaterWater +15%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 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 -85.5%
Contains more Mono. FatMonounsaturated fat +1476.1%
Contains more Poly. FatPolyunsaturated fat +1586.9%

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