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Pasta vs Tofu - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 33mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 27)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sugars?
Pasta
Pasta contains less Sugars (difference - 0.62g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 0.541g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pasta Tofu
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pasta Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
12
Pasta
4
Tofu
Mineral Summary Score
10
Pasta
38
Tofu

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Pasta
1
:
7
Tofu
Contains less Sodium -14.3%
Contains more Iron +370.2%
Contains more Calcium +5733.3%
Contains more Potassium +404.2%
Contains more Magnesium +66.7%
Contains more Copper +107.5%
Contains more Zinc +42.9%
Contains more Phosphorus +54%
Contains less Sodium -14.3%
Contains more Iron +370.2%
Contains more Calcium +5733.3%
Contains more Potassium +404.2%
Contains more Magnesium +66.7%
Contains more Copper +107.5%
Contains more Zinc +42.9%
Contains more Phosphorus +54%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Pasta
6
:
6
Tofu
Contains more Vitamin B1 +158%
Contains more Vitamin B2 +188.5%
Contains more Vitamin B3 +408.7%
Contains more Vitamin B5 +169.1%
Contains more Vitamin B12 +∞%
Contains more Folic acid (B9) +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +325%
Contains more Vitamin B6 +38.2%
Contains more Vitamin B1 +158%
Contains more Vitamin B2 +188.5%
Contains more Vitamin B3 +408.7%
Contains more Vitamin B5 +169.1%
Contains more Vitamin B12 +∞%
Contains more Folic acid (B9) +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +325%
Contains more Vitamin B6 +38.2%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
31%
Pasta
48%
Tofu
Carbohydrates
25%
Pasta
2%
Tofu
Fats
5%
Pasta
22%
Tofu

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pasta Tofu Opinion
Calories 131 76 Pasta
Protein 5.15 8.08 Tofu
Fats 1.05 4.78 Tofu
Vitamin C 0 0.1 Tofu
Carbs 24.93 1.87 Pasta
Cholesterol 33 0 Tofu
Vitamin D 0 Tofu
Iron 1.14 5.36 Tofu
Calcium 6 350 Tofu
Potassium 24 121 Tofu
Magnesium 18 30 Tofu
Sugars 0.62 Tofu
Fiber 0.3 Tofu
Copper 0.093 0.193 Tofu
Zinc 0.56 0.8 Tofu
Starch
Phosphorus 63 97 Tofu
Sodium 6 7 Pasta
Vitamin A 20 85 Tofu
Vitamin E 0.01 Tofu
Vitamin D 0 Tofu
Vitamin B1 0.209 0.081 Pasta
Vitamin B2 0.15 0.052 Pasta
Vitamin B3 0.992 0.195 Pasta
Vitamin B5 0.183 0.068 Pasta
Vitamin B6 0.034 0.047 Tofu
Vitamin B12 0.14 0 Pasta
Vitamin K 2.4 Tofu
Folic acid (B9) 57 0 Pasta
Trans Fat 0 Pasta
Saturated Fat 0.15 0.691 Pasta
Monounsaturated Fat 0.124 1.056 Tofu
Polyunsaturated fat 0.429 2.699 Tofu
Tryptophan 0.065 0.12 Tofu
Threonine 0.134 0.402 Tofu
Isoleucine 0.197 0.435 Tofu
Leucine 0.348 0.713 Tofu
Lysine 0.097 0.452 Tofu
Methionine 0.079 0.108 Tofu
Phenylalanine 0.247 0.428 Tofu
Valine 0.217 0.446 Tofu
Histidine 0.103 0.221 Tofu
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.