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  6. Fettuccine vs. Tofu

Fettuccine vs. Tofu — In-Depth Nutrition Comparison

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How are Fettuccine and Tofu different?

  • Fettuccine is higher in Vitamin B3, and Fiber, however, Tofu is richer in Iron, Calcium, Phosphorus, Zinc, Magnesium, and Polyunsaturated fat.
  • Daily need coverage for Iron from Tofu is 60% higher.
  • Fettuccine contains 24 times more Sodium than Tofu. While Fettuccine contains 166mg of Sodium, Tofu contains only 7mg.

KASHI, STEAM MEAL, Chicken Fettuccine, Frozen Entree and Tofu, raw, regular, prepared with calcium sulfate are the varieties used in this article.

Infographic

Fettuccine 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.
Fettuccine
Fettuccine
1
:
9
Tofu
Tofu
Contains more Potassium +38.8%
Contains more Calcium +1150%
Contains more Iron +793.3%
Contains more Magnesium +400%
Contains more Phosphorus +288%
Contains less Sodium -95.8%
Contains more Zinc +700%
Fettuccine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 5% 11% 15% 22% 3% 0% 0% 0%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Potassium +38.8%
Contains more Calcium +1150%
Contains more Iron +793.3%
Contains more Magnesium +400%
Contains more Phosphorus +288%
Contains less Sodium -95.8%
Contains more Zinc +700%

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.
Fettuccine
Fettuccine
5
:
5
Tofu
Tofu
Contains more Vitamin E +4400%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B2 +34.6%
Contains more Vitamin B3 +823.1%
Contains more Folate +150%
Equal in Vitamin B1 - 0.081
Equal in Vitamin B6 - 0.047
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%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin E +4400%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B2 +34.6%
Contains more Vitamin B3 +823.1%
Contains more Folate +150%
Equal in Vitamin B1 - 0.081
Equal in Vitamin B6 - 0.047

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fettuccine
Fettuccine
2
:
3
Tofu
Tofu
Contains more Carbs +648.7%
Contains more Other +163.9%
Contains more Protein +30.3%
Contains more Fats +77%
Contains more Water +12.4%
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
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more Carbs +648.7%
Contains more Other +163.9%
Contains more Protein +30.3%
Contains more Fats +77%
Contains more Water +12.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fettuccine
Fettuccine
0
:
3
Tofu
Tofu
Contains less Saturated Fat -23.2%
Contains more Monounsaturated Fat +17.3%
Contains more Polyunsaturated fat +574.8%
Fettuccine
41% 41% 18%
Saturated Fat: 0.9 g
Monounsaturated Fat: 0.9 g
Polyunsaturated fat: 0.4 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains less Saturated Fat -23.2%
Contains more Monounsaturated Fat +17.3%
Contains more Polyunsaturated fat +574.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fettuccine Tofu
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 Equal

All nutrients comparison - raw data values

Nutrient Fettuccine Tofu Opinion
Net carbs 12g 1.57g Fettuccine
Protein 6.2g 8.08g Tofu
Fats 2.7g 4.78g Tofu
Carbs 14g 1.87g Fettuccine
Calories 99kcal 76kcal Fettuccine
Sugar 1.3g 0.62g Tofu
Fiber 2g 0.3g Fettuccine
Calcium 28mg 350mg Tofu
Iron 0.6mg 5.36mg Tofu
Magnesium 6mg 30mg Tofu
Phosphorus 25mg 97mg Tofu
Potassium 168mg 121mg Fettuccine
Sodium 166mg 7mg Tofu
Zinc 0.1mg 0.8mg Tofu
Copper 0.193mg Tofu
Manganese 0.605mg Tofu
Selenium 8.9µg Tofu
Vitamin A 85IU Tofu
Vitamin E 0.45mg 0.01mg Fettuccine
Vitamin C 0.1mg Tofu
Vitamin B1 0.09mg 0.081mg Fettuccine
Vitamin B2 0.07mg 0.052mg Fettuccine
Vitamin B3 1.8mg 0.195mg Fettuccine
Vitamin B5 0.068mg Tofu
Vitamin B6 0.05mg 0.047mg Fettuccine
Folate 6µg 15µg Tofu
Vitamin K 2.4µg Tofu
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Cholesterol 14mg 0mg Tofu
Saturated Fat 0.9g 0.691g Tofu
Monounsaturated Fat 0.9g 1.056g Tofu
Polyunsaturated fat 0.4g 2.699g Tofu

Which food is preferable for your diet?

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

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
8%
Fettuccine
6%
Tofu
Minerals Daily Need Coverage Score
9%
Fettuccine
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.68g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 159mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.209g)
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?
?
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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.