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  6. Tomato soup vs. Tofu

Tomato soup vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between tomato soup and tofu

  • Tofu is higher than tomato soup in calcium, manganese, copper, iron, selenium, phosphorus, zinc, magnesium, and vitamin B1.
  • Tofu covers your daily calcium needs 68% more than tomato soup.
  • Tomato soup contains 13 times more sodium than tofu. While tomato soup contains 186mg of sodium, tofu contains only 14mg.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Soup, tomato, canned, prepared with equal volume water, commercial and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Tomato soup 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 5% 2.4% 24% 11% 9.7% 2.5% 6.4% 24% 8.7% 8.2%
Tofu
Tofu
9
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 +16%
Contains more MagnesiumMagnesium +728.6%
Contains more CalciumCalcium +8437.5%
Contains more IronIron +817.2%
Contains more CopperCopper +1203.4%
Contains more ZincZinc +1644.4%
Contains more PhosphorusPhosphorus +1166.7%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +1662.7%
Contains more SeleniumSelenium +1060%

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 21% 3.3% 3.4% 0% 5% 1.6% 7.9% 0% 9.7% 0% 3.8% 0% 3.4%
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 +3050%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +690%
Contains more Vitamin B2Vitamin B2 +1357.1%
Contains more Vitamin B6Vitamin B6 +119%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.381mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato soup Tofu DV% diff.
Calcium 8mg 683mg 68%
Manganese 0.067mg 1.181mg 48%
Copper 0.029mg 0.378mg 39%
Protein 0.71g 17.27g 33%
Polyunsaturated fat 0.077g 4.921g 32%
Iron 0.29mg 2.66mg 30%
Selenium 1.5µg 17.4µg 29%
Phosphorus 15mg 190mg 25%
Fats 0.21g 8.72g 13%
Zinc 0.09mg 1.57mg 13%
Vitamin B1 0.02mg 0.158mg 12%
Magnesium 7mg 58mg 12%
Fiber 0.5g 2.3g 7%
Folate 0µg 29µg 7%
Vitamin C 6.3mg 0.2mg 7%
Sodium 186mg 14mg 7%
Vitamin B2 0.007mg 0.102mg 7%
Calories 32kcal 144kcal 6%
Monounsaturated fat 0.067g 1.925g 5%
Saturated fat 0.056g 1.261g 5%
Vitamin B6 0.042mg 0.092mg 4%
Vitamin B5 0.133mg 3%
Carbs 7.45g 2.78g 2%
Vitamin A 10µg 1%
Choline 6.3mg 1%
Vitamin E 0.17mg 1%
Vitamin K 1.5µg 1%
Potassium 275mg 237mg 1%
Net carbs 6.95g 0.48g N/A
Sugar 4.03g N/A
Vitamin B3 0.42mg 0.381mg 0%
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 91%
Protein: 0.71 g
Fats: 0.21 g
Carbs: 7.45 g
Water: 90.55 g
Other: 1.08 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 +168%
Contains more WaterWater +29.7%
Contains more ProteinProtein +2332.4%
Contains more FatsFats +4052.4%
Contains more OtherOther +29.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 34% 39%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.077 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 -95.6%
Contains more Mono. FatMonounsaturated fat +2773.1%
Contains more Poly. FatPolyunsaturated fat +6290.9%

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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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171176/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.