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  6. Tomato sauce vs. Tofu

Tomato sauce vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between tomato sauce and tofu

  • Tomato sauce has more vitamin C; however, tofu is higher in calcium, manganese, selenium, copper, phosphorus, iron, zinc, vitamin B1, and magnesium.
  • Tofu covers your daily need for calcium, 67% more than tomato sauce.
  • Tomato sauce has 35 times more vitamin C than tofu. While tomato sauce has 7mg of vitamin C, tofu has only 0.2mg.
  • The glycemic index of tomato sauce is higher.

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

Infographic

Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
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 more PotassiumPotassium +25.3%
Contains less SodiumSodium -21.4%
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%

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
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%
Contains more Vitamin CVitamin C +3400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +160.1%
Contains more Vitamin B5Vitamin B5 +132.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +558.3%
Contains more Vitamin B2Vitamin B2 +56.9%
Contains more FolateFolate +222.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.092mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
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
Contains more CarbsCarbs +91%
Contains more WaterWater +30.7%
Contains more OtherOther +36.4%
Contains more ProteinProtein +1339.2%
Contains more FatsFats +2806.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 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 -96.7%
Contains more Mono. FatMonounsaturated fat +4275%
Contains more Poly. FatPolyunsaturated fat +3966.9%

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