Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pasta vs. Tofu — In-Depth Nutrition Comparison

Compare

Significant differences between Pasta and Tofu

  • Pasta has more Folate, however, Tofu is richer in Calcium, Manganese, Copper, Iron, Phosphorus, Magnesium, Zinc, and Potassium.
  • Tofu covers your daily Calcium needs 68% more than Pasta.

Specific food types used in this comparison are Pasta, fresh-refrigerated, plain, cooked and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Pasta 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.
Pasta
1
:
9
Tofu
Contains less Sodium -57.1%
Contains more Calcium +11283.3%
Contains more Iron +133.3%
Contains more Magnesium +222.2%
Contains more Phosphorus +201.6%
Contains more Potassium +887.5%
Contains more Zinc +180.4%
Contains more Copper +306.5%
Contains more Manganese +427.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains less Sodium -57.1%
Contains more Calcium +11283.3%
Contains more Iron +133.3%
Contains more Magnesium +222.2%
Contains more Phosphorus +201.6%
Contains more Potassium +887.5%
Contains more Zinc +180.4%
Contains more Copper +306.5%
Contains more Manganese +427.2%

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.
Pasta
6
:
4
Tofu
Contains more Vitamin B1 +32.3%
Contains more Vitamin B2 +47.1%
Contains more Vitamin B3 +160.4%
Contains more Vitamin B5 +37.6%
Contains more Folate +120.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +730%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +170.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin B1 +32.3%
Contains more Vitamin B2 +47.1%
Contains more Vitamin B3 +160.4%
Contains more Vitamin B5 +37.6%
Contains more Folate +120.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +730%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +170.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
1
:
4
Tofu
Contains more Carbs +796.8%
Contains more Protein +235.3%
Contains more Fats +730.5%
Contains more Other +351.6%
Equal in Water - 69.83
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
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 Carbs +796.8%
Contains more Protein +235.3%
Contains more Fats +730.5%
Contains more Other +351.6%
Equal in Water - 69.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
1
:
2
Tofu
Contains less Saturated Fat -88.1%
Contains more Monounsaturated Fat +1452.4%
Contains more Polyunsaturated fat +1047.1%
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -88.1%
Contains more Monounsaturated Fat +1452.4%
Contains more Polyunsaturated fat +1047.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pasta Tofu
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pasta Tofu Opinion
Net carbs 24.93g 0.48g Pasta
Protein 5.15g 17.27g Tofu
Fats 1.05g 8.72g Tofu
Carbs 24.93g 2.78g Pasta
Calories 131kcal 144kcal Tofu
Fiber 2.3g Tofu
Calcium 6mg 683mg Tofu
Iron 1.14mg 2.66mg Tofu
Magnesium 18mg 58mg Tofu
Phosphorus 63mg 190mg Tofu
Potassium 24mg 237mg Tofu
Sodium 6mg 14mg Pasta
Zinc 0.56mg 1.57mg Tofu
Copper 0.093mg 0.378mg Tofu
Manganese 0.224mg 1.181mg Tofu
Selenium 17.4µg Tofu
Vitamin A 20IU 166IU Tofu
Vitamin A RAE 6µg Pasta
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.209mg 0.158mg Pasta
Vitamin B2 0.15mg 0.102mg Pasta
Vitamin B3 0.992mg 0.381mg Pasta
Vitamin B5 0.183mg 0.133mg Pasta
Vitamin B6 0.034mg 0.092mg Tofu
Folate 64µg 29µg Pasta
Vitamin B12 0.14µg 0µg Pasta
Tryptophan 0.065mg 0.235mg Tofu
Threonine 0.134mg 0.785mg Tofu
Isoleucine 0.197mg 0.849mg Tofu
Leucine 0.348mg 1.392mg Tofu
Lysine 0.097mg 0.883mg Tofu
Methionine 0.079mg 0.211mg Tofu
Phenylalanine 0.247mg 0.835mg Tofu
Valine 0.217mg 0.87mg Tofu
Histidine 0.103mg 0.431mg Tofu
Cholesterol 33mg 0mg Tofu
Saturated Fat 0.15g 1.261g Pasta
Monounsaturated Fat 0.124g 1.925g Tofu
Polyunsaturated fat 0.429g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Pasta
11%
Tofu
Minerals Daily Need Coverage Score
16%
Pasta
87%
Tofu

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 - 34)
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 Sodium?
Pasta
Pasta contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 1.111g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.