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Tofu vs. Lasagne — In-Depth Nutrition Comparison

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Summary of differences between Tofu and Lasagne

  • Tofu has more Calcium, Manganese, Copper, Iron, Phosphorus, Magnesium, and Vitamin B1, however, Lasagne is higher in Vitamin B12, and Vitamin B3.
  • Tofu covers your daily need of Calcium 60% more than Lasagne.
  • Tofu has 6 times more Manganese than Lasagne. While Tofu has 1.181mg of Manganese, Lasagne has only 0.193mg.
  • Tofu has less Sodium.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Lasagna with meat sauce, frozen, prepared.

Infographic

Tofu vs Lasagne infographic
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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
10
:
Contains more Calcium +676.1%
Contains more Iron +274.6%
Contains more Magnesium +190%
Contains more Phosphorus +65.2%
Contains more Potassium +20.9%
Contains less Sodium -96.2%
Contains more Zinc +80.5%
Contains more Copper +320%
Contains more Manganese +511.9%
Equal in Selenium - 15.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 27% 15% 50% 18% 49% 24% 30% 26% 87%
Contains more Calcium +676.1%
Contains more Iron +274.6%
Contains more Magnesium +190%
Contains more Phosphorus +65.2%
Contains more Potassium +20.9%
Contains less Sodium -96.2%
Contains more Zinc +80.5%
Contains more Copper +320%
Contains more Manganese +511.9%
Equal in Selenium - 15.9

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
3
:
Contains more Vitamin B1 +125.7%
Contains more Vitamin B2 +37.8%
Contains more Folate +20.8%
Contains more Vitamin A +163.3%
Contains more Vitamin C +1150%
Contains more Vitamin B3 +301%
Contains more Vitamin B5 +142.9%
Contains more Vitamin B6 +32.6%
Contains more Vitamin B12 +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 17% 0% 9% 18% 18% 29% 20% 29% 18% 42% 18%
Contains more Vitamin B1 +125.7%
Contains more Vitamin B2 +37.8%
Contains more Folate +20.8%
Contains more Vitamin A +163.3%
Contains more Vitamin C +1150%
Contains more Vitamin B3 +301%
Contains more Vitamin B5 +142.9%
Contains more Vitamin B6 +32.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
2
:
Contains more Protein +137.2%
Contains more Fats +77.2%
Contains more Carbs +452.5%
Contains more Other +12.1%
Equal in Water - 70.87
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
7% 5% 15% 71%
Protein: 7.28 g
Fats: 4.92 g
Carbs: 15.36 g
Water: 70.87 g
Other: 1.57 g
Contains more Protein +137.2%
Contains more Fats +77.2%
Contains more Carbs +452.5%
Contains more Other +12.1%
Equal in Water - 70.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
3
:
Contains less Saturated Fat -46.3%
Contains more Polyunsaturated fat +1036.5%
Equal in Monounsaturated Fat - 1.758
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
52% 39% 10%
Saturated Fat: 2.348 g
Monounsaturated Fat: 1.758 g
Polyunsaturated fat: 0.433 g
Contains less Saturated Fat -46.3%
Contains more Polyunsaturated fat +1036.5%
Equal in Monounsaturated Fat - 1.758

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Lasagne Opinion
Net carbs 0.48g 13.66g Lasagne
Protein 17.27g 7.28g Tofu
Fats 8.72g 4.92g Tofu
Carbs 2.78g 15.36g Lasagne
Calories 144kcal 135kcal Tofu
Starch 9.83g Lasagne
Fructose 1.04g Lasagne
Sugar 3.11g Tofu
Fiber 2.3g 1.7g Tofu
Calcium 683mg 88mg Tofu
Iron 2.66mg 0.71mg Tofu
Magnesium 58mg 20mg Tofu
Phosphorus 190mg 115mg Tofu
Potassium 237mg 196mg Tofu
Sodium 14mg 373mg Tofu
Zinc 1.57mg 0.87mg Tofu
Copper 0.378mg 0.09mg Tofu
Manganese 1.181mg 0.193mg Tofu
Selenium 17.4µg 15.9µg Tofu
Vitamin A 166IU 437IU Lasagne
Vitamin A RAE 41µg Lasagne
Vitamin E 0.85mg Lasagne
Vitamin D 0IU 1IU Lasagne
Vitamin C 0.2mg 2.5mg Lasagne
Vitamin B1 0.158mg 0.07mg Tofu
Vitamin B2 0.102mg 0.074mg Tofu
Vitamin B3 0.381mg 1.528mg Lasagne
Vitamin B5 0.133mg 0.323mg Lasagne
Vitamin B6 0.092mg 0.122mg Lasagne
Folate 29µg 24µg Tofu
Vitamin B12 0µg 0.33µg Lasagne
Vitamin K 7µg Lasagne
Tryptophan 0.235mg 0.085mg Tofu
Threonine 0.785mg 0.219mg Tofu
Isoleucine 0.849mg 0.224mg Tofu
Leucine 1.392mg 0.578mg Tofu
Lysine 0.883mg 0.486mg Tofu
Methionine 0.211mg 0.164mg Tofu
Phenylalanine 0.835mg 0.329mg Tofu
Valine 0.87mg 0.285mg Tofu
Histidine 0.431mg 0.183mg Tofu
Cholesterol 0mg 17mg Tofu
Trans Fat 0g 0.196g Tofu
Saturated Fat 1.261g 2.348g Tofu
Omega-3 - EPA 0.001g Lasagne
Omega-3 - DPA 0.003g Lasagne
Monounsaturated Fat 1.925g 1.758g Tofu
Polyunsaturated fat 4.921g 0.433g Tofu
Omega-6 - Eicosadienoic acid 0.005g Lasagne
Omega-6 - Linoleic acid 0.322g Lasagne
Omega-3 - ALA 0.026g Lasagne
Omega-6 - Dihomo-gamma-linoleic acid 0.006g Lasagne

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Lasagne
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
20%
Lasagne
Minerals Daily Need Coverage Score
87%
Tofu
35%
Lasagne

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 3.11g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 359mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 1.087g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 13)
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 is richer in vitamins?
Lasagne
Lasagne is relatively richer in vitamins

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
  2. Lasagne - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172114/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.