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Tofu vs Spätzle - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 29mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 158mg)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sugars?
Spätzle
Spätzle contains less Sugars (difference - 0.22g)
Which food is lower in Saturated Fat?
Spätzle
Spätzle is lower in Saturated Fat (difference - 0.272g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 15)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
Tofu Spätzle
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tofu Spätzle
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
4
Tofu
3
Spätzle
Mineral Summary Score
38
Tofu
13
Spätzle

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
Tofu
8
:
Contains more Iron +793.3%
Contains more Calcium +2816.7%
Contains more Potassium +218.4%
Contains more Magnesium +42.9%
Contains more Copper +96.9%
Contains more Zinc +23.1%
Contains more Phosphorus +27.6%
Contains less Sodium -95.8%
Contains more Iron +793.3%
Contains more Calcium +2816.7%
Contains more Potassium +218.4%
Contains more Magnesium +42.9%
Contains more Copper +96.9%
Contains more Zinc +23.1%
Contains more Phosphorus +27.6%
Contains less Sodium -95.8%

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
Tofu
7
:
Contains more Vitamin C +∞%
Contains more Vitamin A +304.8%
Contains more Vitamin B1 +170%
Contains more Vitamin B2 +160%
Contains more Vitamin K +∞%
Contains more Vitamin E +1600%
Contains more Vitamin B3 +105.1%
Contains more Vitamin B5 +286.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.046
Contains more Vitamin C +∞%
Contains more Vitamin A +304.8%
Contains more Vitamin B1 +170%
Contains more Vitamin B2 +160%
Contains more Vitamin K +∞%
Contains more Vitamin E +1600%
Contains more Vitamin B3 +105.1%
Contains more Vitamin B5 +286.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.046

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
48%
Tofu
27%
Spätzle
Carbohydrates
2%
Tofu
25%
Spätzle
Fats
22%
Tofu
10%
Spätzle

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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 Tofu Spätzle Opinion
Calories 76 138 Spätzle
Protein 8.08 4.54 Tofu
Fats 4.78 2.07 Tofu
Vitamin C 0.1 0 Tofu
Carbs 1.87 25.16 Spätzle
Cholesterol 0 29 Tofu
Vitamin D 0 Tofu
Iron 5.36 0.6 Tofu
Calcium 350 12 Tofu
Potassium 121 38 Tofu
Magnesium 30 21 Tofu
Sugars 0.62 0.4 Tofu
Fiber 0.3 1.2 Spätzle
Copper 0.193 0.098 Tofu
Zinc 0.8 0.65 Tofu
Starch
Phosphorus 97 76 Tofu
Sodium 7 165 Tofu
Vitamin A 85 21 Tofu
Vitamin E 0.01 0.17 Spätzle
Vitamin D 0 Tofu
Vitamin B1 0.081 0.03 Tofu
Vitamin B2 0.052 0.02 Tofu
Vitamin B3 0.195 0.4 Spätzle
Vitamin B5 0.068 0.263 Spätzle
Vitamin B6 0.047 0.046 Tofu
Vitamin B12 0 0.09 Spätzle
Vitamin K 2.4 0 Tofu
Folic acid (B9) 0 0
Trans Fat 0 0.029 Tofu
Saturated Fat 0.691 0.419 Spätzle
Monounsaturated Fat 1.056 0.581 Tofu
Polyunsaturated fat 2.699 0.552 Tofu
Tryptophan 0.12 0.043 Tofu
Threonine 0.402 0.138 Tofu
Isoleucine 0.435 0.19 Tofu
Leucine 0.713 0.365 Tofu
Lysine 0.452 0.137 Tofu
Methionine 0.108 0.086 Tofu
Phenylalanine 0.428 0.24 Tofu
Valine 0.446 0.22 Tofu
Histidine 0.221 0.121 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.