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Penne vs. Tofu — In-Depth Nutrition Comparison

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Important differences between Penne and Tofu

  • Penne has less Calcium, Iron, Phosphorus, Magnesium, Monounsaturated Fat, and Polyunsaturated fat.
  • Tofu's daily need coverage for Calcium is 59% more.
  • Penne has 18 times more Sodium than Tofu. Penne has 248mg of Sodium, while Tofu has 14mg.

The food varieties used in the comparison are KASHI Three Cheese Penne, frozen, unprepared and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Penne 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.
Penne
0
:
10
Tofu
Contains more Calcium +667.4%
Contains more Iron +232.5%
Contains more Magnesium +93.3%
Contains more Phosphorus +61%
Contains more Potassium +94.3%
Contains less Sodium -94.4%
Contains more Zinc +42.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 30% 22% 51% 11% 33% 30% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Calcium +667.4%
Contains more Iron +232.5%
Contains more Magnesium +93.3%
Contains more Phosphorus +61%
Contains more Potassium +94.3%
Contains less Sodium -94.4%
Contains more Zinc +42.7%

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.
Penne
0
:
9
Tofu
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Penne
2
:
3
Tofu
Contains more Carbs +504.3%
Contains more Protein +203%
Contains more Fats +118%
Contains more Other +27.3%
Equal in Water - 69.83
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 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 +504.3%
Contains more Protein +203%
Contains more Fats +118%
Contains more Other +27.3%
Equal in Water - 69.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Penne
0
:
3
Tofu
Contains less Saturated Fat -45.2%
Contains more Monounsaturated Fat +92.5%
Contains more Polyunsaturated fat +1130.3%
62% 27% 11%
Saturated Fat: 2.3 g
Monounsaturated Fat: 1 g
Polyunsaturated fat: 0.4 g
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -45.2%
Contains more Monounsaturated Fat +92.5%
Contains more Polyunsaturated fat +1130.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Penne Tofu Opinion
Net carbs 14.1g 0.48g Penne
Protein 5.7g 17.27g Tofu
Fats 4g 8.72g Tofu
Carbs 16.8g 2.78g Penne
Calories 126kcal 144kcal Tofu
Sugar 1.9g Tofu
Fiber 2.7g 2.3g Penne
Calcium 89mg 683mg Tofu
Iron 0.8mg 2.66mg Tofu
Magnesium 30mg 58mg Tofu
Phosphorus 118mg 190mg Tofu
Potassium 122mg 237mg Tofu
Sodium 248mg 14mg Tofu
Zinc 1.1mg 1.57mg Tofu
Copper 0.378mg Tofu
Manganese 1.181mg Tofu
Selenium 17.4µg Tofu
Vitamin A 0IU 166IU Tofu
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.158mg Tofu
Vitamin B2 0.102mg Tofu
Vitamin B3 0.381mg Tofu
Vitamin B5 0.133mg Tofu
Vitamin B6 0.092mg Tofu
Folate 29µg Tofu
Tryptophan 0.235mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.849mg Tofu
Leucine 1.392mg Tofu
Lysine 0.883mg Tofu
Methionine 0.211mg Tofu
Phenylalanine 0.835mg Tofu
Valine 0.87mg Tofu
Histidine 0.431mg Tofu
Cholesterol 12mg 0mg Tofu
Trans Fat 0.2g 0g Tofu
Saturated Fat 2.3g 1.261g Tofu
Monounsaturated Fat 1g 1.925g Tofu
Polyunsaturated fat 0.4g 4.921g Tofu

Which food is preferable for your diet?

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

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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
0%
Penne
11%
Tofu
Minerals Daily Need Coverage Score
20%
Penne
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.9g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 234mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 1.039g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. 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.