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  6. Tomato soup vs. Tofu

Tomato soup vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between tomato soup and tofu?

  • Tomato soup is richer in vitamin C, while tofu is higher in iron, calcium, manganese, copper, selenium, phosphorus, zinc, and magnesium.
  • Tofu's daily need coverage for iron is 63% higher.
  • Tofu has 63 times less vitamin C than tomato soup. Tomato soup has 6.3mg of vitamin C, while tofu has 0.1mg.
  • Tofu is lower in sodium.
  • Tomato soup has a higher glycemic index (38) than tofu (15).

We used Soup, tomato, canned, prepared with equal volume water, commercial and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.

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 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +127.3%
Contains more MagnesiumMagnesium +328.6%
Contains more CalciumCalcium +4275%
Contains more IronIron +1748.3%
Contains more CopperCopper +565.5%
Contains more ZincZinc +788.9%
Contains more PhosphorusPhosphorus +546.7%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +803%
Contains more SeleniumSelenium +493.3%

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 21% 3.3% 3.4% 0% 5% 1.6% 7.9% 0% 9.7% 0% 3.8% 0% 3.4%
Tofu
Tofu
7
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 +6200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin B3Vitamin B3 +115.4%
Contains more Vitamin B1Vitamin B1 +305%
Contains more Vitamin B2Vitamin B2 +642.9%
Contains more Vitamin B6Vitamin B6 +11.9%
Contains more Vitamin KVitamin K +60%
Contains more FolateFolate +∞%
Contains more CholineCholine +357.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato soup Tofu DV% diff.
Iron 0.29mg 5.36mg 63%
Calcium 8mg 350mg 34%
Manganese 0.067mg 0.605mg 23%
Copper 0.029mg 0.193mg 18%
Polyunsaturated fat 0.077g 2.699g 17%
Protein 0.71g 8.08g 15%
Selenium 1.5µg 8.9µg 13%
Phosphorus 15mg 97mg 12%
Sodium 186mg 7mg 8%
Fats 0.21g 4.78g 7%
Vitamin C 6.3mg 0.1mg 7%
Zinc 0.09mg 0.8mg 6%
Vitamin B1 0.02mg 0.081mg 5%
Potassium 275mg 121mg 5%
Magnesium 7mg 30mg 5%
Choline 6.3mg 28.8mg 4%
Folate 0µg 15µg 4%
Vitamin B2 0.007mg 0.052mg 3%
Saturated fat 0.056g 0.691g 3%
Monounsaturated fat 0.067g 1.056g 2%
Calories 32kcal 76kcal 2%
Carbs 7.45g 1.87g 2%
Vitamin E 0.17mg 0.01mg 1%
Vitamin B5 0.068mg 1%
Vitamin B3 0.42mg 0.195mg 1%
Vitamin K 1.5µg 2.4µg 1%
Vitamin A 10µg 1%
Fiber 0.5g 0.3g 1%
Net carbs 6.95g 1.57g N/A
Sugar 4.03g 0.62g N/A
Vitamin B6 0.042mg 0.047mg 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 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
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 +298.4%
Contains more OtherOther +50%
Contains more ProteinProtein +1038%
Contains more FatsFats +2176.2%
~equal in Water ~84.55g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -91.9%
Contains more Mono. FatMonounsaturated fat +1476.1%
Contains more Poly. FatPolyunsaturated fat +3405.2%

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/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.