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  6. Tofu vs. Fettuccine

Tofu vs. Fettuccine — In-Depth Nutrition Comparison

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How are Tofu and Fettuccine different?

  • Tofu is richer in Calcium, Iron, Phosphorus, Zinc, Magnesium, Folate, and Vitamin B1, while Fettuccine is higher in Vitamin B3.
  • Tofu covers your daily need of Calcium 66% more than Fettuccine.
  • Tofu contains 16 times more Zinc than Fettuccine. Tofu contains 1.57mg of Zinc, while Fettuccine contains 0.1mg.
  • Tofu is lower in Sodium.

Tofu, raw, firm, prepared with calcium sulfate and KASHI, STEAM MEAL, Chicken Fettuccine, Frozen Entree types were used in this article.

Infographic

Tofu vs Fettuccine 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.
Tofu
Tofu
10
:
0
Fettuccine
Fettuccine
Contains more Calcium +2339.3%
Contains more Iron +343.3%
Contains more Magnesium +866.7%
Contains more Phosphorus +660%
Contains more Potassium +41.1%
Contains less Sodium -91.6%
Contains more Zinc +1470%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Fettuccine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 5% 11% 15% 22% 3% 0% 0% 0%
Contains more Calcium +2339.3%
Contains more Iron +343.3%
Contains more Magnesium +866.7%
Contains more Phosphorus +660%
Contains more Potassium +41.1%
Contains less Sodium -91.6%
Contains more Zinc +1470%

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.
Tofu
Tofu
7
:
2
Fettuccine
Fettuccine
Contains more Vitamin B1 +75.6%
Contains more Vitamin B2 +45.7%
Contains more Vitamin B6 +84%
Contains more Folate +383.3%
Contains more Vitamin B3 +372.4%
Tofu
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%
Fettuccine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 0% 23% 17% 34% 0% 12% 5% 0% 0%
Contains more Vitamin B1 +75.6%
Contains more Vitamin B2 +45.7%
Contains more Vitamin B6 +84%
Contains more Folate +383.3%
Contains more Vitamin B3 +372.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Fettuccine
Fettuccine
Contains more Protein +178.5%
Contains more Fats +223%
Contains more Carbs +403.6%
Contains more Other +35.7%
Equal in Water - 75.2
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Fettuccine
6% 3% 14% 75% 2%
Protein: 6.2 g
Fats: 2.7 g
Carbs: 14 g
Water: 75.2 g
Other: 1.9 g
Contains more Protein +178.5%
Contains more Fats +223%
Contains more Carbs +403.6%
Contains more Other +35.7%
Equal in Water - 75.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Fettuccine
Fettuccine
Contains more Monounsaturated Fat +113.9%
Contains more Polyunsaturated fat +1130.3%
Contains less Saturated Fat -28.6%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Fettuccine
41% 41% 18%
Saturated Fat: 0.9 g
Monounsaturated Fat: 0.9 g
Polyunsaturated fat: 0.4 g
Contains more Monounsaturated Fat +113.9%
Contains more Polyunsaturated fat +1130.3%
Contains less Saturated Fat -28.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Fettuccine Opinion
Net carbs 0.48g 12g Fettuccine
Protein 17.27g 6.2g Tofu
Fats 8.72g 2.7g Tofu
Carbs 2.78g 14g Fettuccine
Calories 144kcal 99kcal Tofu
Sugar 1.3g Tofu
Fiber 2.3g 2g Tofu
Calcium 683mg 28mg Tofu
Iron 2.66mg 0.6mg Tofu
Magnesium 58mg 6mg Tofu
Phosphorus 190mg 25mg Tofu
Potassium 237mg 168mg Tofu
Sodium 14mg 166mg Tofu
Zinc 1.57mg 0.1mg Tofu
Copper 0.378mg Tofu
Manganese 1.181mg Tofu
Selenium 17.4µg Tofu
Vitamin A 166IU Tofu
Vitamin E 0.45mg Fettuccine
Vitamin C 0.2mg Tofu
Vitamin B1 0.158mg 0.09mg Tofu
Vitamin B2 0.102mg 0.07mg Tofu
Vitamin B3 0.381mg 1.8mg Fettuccine
Vitamin B5 0.133mg Tofu
Vitamin B6 0.092mg 0.05mg Tofu
Folate 29µg 6µg 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 0mg 14mg Tofu
Saturated Fat 1.261g 0.9g Fettuccine
Monounsaturated Fat 1.925g 0.9g Tofu
Polyunsaturated fat 4.921g 0.4g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Fettuccine
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
11%
Tofu
8%
Fettuccine
Minerals Daily Need Coverage Score
87%
Tofu
9%
Fettuccine

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.3g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 152mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 14mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 32)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $4)
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 lower in Saturated Fat?
Fettuccine
Fettuccine is lower in Saturated Fat (difference - 0.361g)

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.