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  6. Black pepper vs. Tofu

Black pepper vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between black pepper and tofu?

  • Black pepper is richer in manganese, copper, fiber, iron, potassium, magnesium, vitamin B5, and carbs, yet tofu is richer in calcium and selenium.
  • Black pepper's daily need coverage for manganese is 503% higher.
  • Black pepper has 23 times more carbs than tofu. Black pepper has 63.95g of carbs, while tofu has 2.78g.
  • Tofu has a lower glycemic index than black pepper.

We used Spices, pepper, black and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Black pepper vs Tofu infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
Tofu
Tofu
5
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 MagnesiumMagnesium +194.8%
Contains more PotassiumPotassium +460.8%
Contains more IronIron +265%
Contains more CopperCopper +251.9%
Contains more ManganeseManganese +979.8%
Contains more CalciumCalcium +54.2%
Contains more ZincZinc +31.9%
Contains more PhosphorusPhosphorus +20.3%
Contains less SodiumSodium -30%
Contains more SeleniumSelenium +255.1%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 9% 21% 27% 42% 21% 84% 67% 0% 409% 13%
Tofu
Tofu
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +76.5%
Contains more Vitamin B3Vitamin B3 +200%
Contains more Vitamin B5Vitamin B5 +951.9%
Contains more Vitamin B6Vitamin B6 +216.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +46.3%
Contains more FolateFolate +70.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black pepper Tofu DV% diff.
Manganese 12.753mg 1.181mg 503%
Vitamin K 163.7µg 136%
Copper 1.33mg 0.378mg 106%
Fiber 25.3g 2.3g 92%
Iron 9.71mg 2.66mg 88%
Potassium 1329mg 237mg 32%
Magnesium 171mg 58mg 27%
Polyunsaturated fat 0.998g 4.921g 26%
Vitamin B5 1.399mg 0.133mg 25%
Calcium 443mg 683mg 24%
Selenium 4.9µg 17.4µg 23%
Carbs 63.95g 2.78g 20%
Vitamin B6 0.291mg 0.092mg 15%
Protein 10.39g 17.27g 14%
Omega-3 (ALA) 0.152g 10%
Fats 3.26g 8.72g 8%
Vitamin E 1.04mg 7%
Vitamin B2 0.18mg 0.102mg 6%
Calories 251kcal 144kcal 5%
Phosphorus 158mg 190mg 5%
Vitamin B3 1.143mg 0.381mg 5%
Vitamin B1 0.108mg 0.158mg 4%
Zinc 1.19mg 1.57mg 3%
Vitamin A 27µg 3%
Folate 17µg 29µg 3%
Monounsaturated fat 0.739g 1.925g 3%
Choline 11.3mg 2%
Saturated fat 1.392g 1.261g 1%
Protein per 100 calories 4.1g 12g N/A
Calories per 10 g protein 242kcal 83kcal N/A
Weight per 100 calories 40g 69g N/A
Unsaturated / Saturated Fat ratio 1.2 5.4 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 38.65g 0.48g N/A
Sugar 0.64g N/A
Sodium 20mg 14mg 0%
Tryptophan 0.058mg 0.235mg 0%
Threonine 0.244mg 0.785mg 0%
Isoleucine 0.366mg 0.849mg 0%
Leucine 1.014mg 1.392mg 0%
Lysine 0.244mg 0.883mg 0%
Methionine 0.096mg 0.211mg 0%
Phenylalanine 0.446mg 0.835mg 0%
Valine 0.547mg 0.87mg 0%
Histidine 0.159mg 0.431mg 0%
Fructose 0.23g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 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 +2200.4%
Contains more ProteinProtein +66.2%
Contains more FatsFats +167.5%
Contains more WaterWater +460.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 24% 32%
Saturated fat: Sat. Fat 1.392 g
Monounsaturated fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 g
Tofu
Tofu
3
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 more Mono. FatMonounsaturated fat +160.5%
Contains more Poly. FatPolyunsaturated fat +393.1%
~equal in Saturated fat ~1.261g

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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. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.