Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Tomato sauce
  5. Compare
  6. Tomato sauce vs. Tofu

Tomato sauce vs. Tofu — In-Depth Nutrition Comparison

Compare

The main differences between tomato sauce and tofu

  • Tomato sauce is richer in vitamin E, vitamin C, and vitamin A, yet tofu is richer in iron, calcium, manganese, selenium, phosphorus, copper, and zinc.
  • Daily need coverage for iron for tofu is 55% higher.
  • Tomato sauce contains 144 times more vitamin E than tofu. Tomato sauce contains 1.44mg of vitamin E, while tofu contains 0.01mg.
  • Tofu has a lower glycemic index than tomato sauce.

Food types used in this article are Tomato sauce, canned, no salt added and Tofu, raw, regular, 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
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 +145.5%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +2400%
Contains more IronIron +458.3%
Contains more CopperCopper +67.8%
Contains more ZincZinc +263.6%
Contains more PhosphorusPhosphorus +259.3%
Contains less SodiumSodium -36.4%
Contains more ManganeseManganese +435.4%
Contains more SeleniumSelenium +1383.3%

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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +6900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +14300%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +408.2%
Contains more Vitamin B5Vitamin B5 +354.4%
Contains more Vitamin B6Vitamin B6 +108.5%
Contains more Vitamin KVitamin K +16.7%
Contains more Vitamin B1Vitamin B1 +237.5%
Contains more FolateFolate +66.7%
Contains more CholineCholine +190.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato sauce Tofu DV% diff.
Iron 0.96mg 5.36mg 55%
Calcium 14mg 350mg 34%
Manganese 0.113mg 0.605mg 21%
Polyunsaturated fat 0.121g 2.699g 17%
Selenium 0.6µg 8.9µg 15%
Protein 1.2g 8.08g 14%
Vitamin E 1.44mg 0.01mg 10%
Phosphorus 27mg 97mg 10%
Copper 0.115mg 0.193mg 9%
Vitamin C 7mg 0.1mg 8%
Fats 0.3g 4.78g 7%
Vitamin B1 0.024mg 0.081mg 5%
Fiber 1.5g 0.3g 5%
Zinc 0.22mg 0.8mg 5%
Vitamin B3 0.991mg 0.195mg 5%
Potassium 297mg 121mg 5%
Vitamin B5 0.309mg 0.068mg 5%
Vitamin B6 0.098mg 0.047mg 4%
Magnesium 15mg 30mg 4%
Choline 9.9mg 28.8mg 3%
Saturated fat 0.041g 0.691g 3%
Monounsaturated fat 0.044g 1.056g 3%
Calories 24kcal 76kcal 3%
Fructose 1.67g 2%
Vitamin A 22µg 2%
Folate 9µg 15µg 2%
Carbs 5.31g 1.87g 1%
Vitamin B2 0.065mg 0.052mg 1%
Net carbs 3.81g 1.57g N/A
Sugar 3.56g 0.62g N/A
Sodium 11mg 7mg 0%
Vitamin K 2.8µg 2.4µg 0%
Tryptophan 0.009mg 0.12mg 0%
Threonine 0.037mg 0.402mg 0%
Isoleucine 0.025mg 0.435mg 0%
Leucine 0.034mg 0.713mg 0%
Lysine 0.037mg 0.452mg 0%
Methionine 0.008mg 0.108mg 0%
Phenylalanine 0.036mg 0.428mg 0%
Valine 0.025mg 0.446mg 0%
Histidine 0.02mg 0.221mg 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
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 +184%
Contains more OtherOther +165.3%
Contains more ProteinProtein +573.3%
Contains more FatsFats +1493.3%
~equal in Water ~84.55g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -94.1%
Contains more Mono. FatMonounsaturated fat +2300%
Contains more Poly. FatPolyunsaturated fat +2130.6%

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/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.