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Lasagne vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between Lasagne and Tofu

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

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

Infographic

Lasagne vs Tofu 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.
:
10
Tofu
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 - 17.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 27% 15% 50% 18% 49% 24% 30% 26% 87%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
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 - 17.4

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.
:
3
Tofu
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 +∞%
Contains more Vitamin B1 +125.7%
Contains more Vitamin B2 +37.8%
Contains more Folate +20.8%
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%
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 +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 +∞%
Contains more Vitamin B1 +125.7%
Contains more Vitamin B2 +37.8%
Contains more Folate +20.8%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lasagne 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 ok

All nutrients comparison - raw data values

Nutrient Lasagne Tofu Opinion
Net carbs 13.66g 0.48g Lasagne
Protein 7.28g 17.27g Tofu
Fats 4.92g 8.72g Tofu
Carbs 15.36g 2.78g Lasagne
Calories 135kcal 144kcal Tofu
Starch 9.83g Lasagne
Fructose 1.04g Lasagne
Sugar 3.11g Tofu
Fiber 1.7g 2.3g Tofu
Calcium 88mg 683mg Tofu
Iron 0.71mg 2.66mg Tofu
Magnesium 20mg 58mg Tofu
Phosphorus 115mg 190mg Tofu
Potassium 196mg 237mg Tofu
Sodium 373mg 14mg Tofu
Zinc 0.87mg 1.57mg Tofu
Copper 0.09mg 0.378mg Tofu
Manganese 0.193mg 1.181mg Tofu
Selenium 15.9µg 17.4µg Tofu
Vitamin A 437IU 166IU Lasagne
Vitamin A RAE 41µg Lasagne
Vitamin E 0.85mg Lasagne
Vitamin D 1IU 0IU Lasagne
Vitamin C 2.5mg 0.2mg Lasagne
Vitamin B1 0.07mg 0.158mg Tofu
Vitamin B2 0.074mg 0.102mg Tofu
Vitamin B3 1.528mg 0.381mg Lasagne
Vitamin B5 0.323mg 0.133mg Lasagne
Vitamin B6 0.122mg 0.092mg Lasagne
Folate 24µg 29µg Tofu
Vitamin B12 0.33µg 0µg Lasagne
Vitamin K 7µg Lasagne
Tryptophan 0.085mg 0.235mg Tofu
Threonine 0.219mg 0.785mg Tofu
Isoleucine 0.224mg 0.849mg Tofu
Leucine 0.578mg 1.392mg Tofu
Lysine 0.486mg 0.883mg Tofu
Methionine 0.164mg 0.211mg Tofu
Phenylalanine 0.329mg 0.835mg Tofu
Valine 0.285mg 0.87mg Tofu
Histidine 0.183mg 0.431mg Tofu
Cholesterol 17mg 0mg Tofu
Trans Fat 0.196g 0g Tofu
Saturated Fat 2.348g 1.261g Tofu
Omega-3 - EPA 0.001g Lasagne
Omega-3 - DPA 0.003g Lasagne
Monounsaturated Fat 1.758g 1.925g Tofu
Polyunsaturated fat 0.433g 4.921g 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
Lasagne 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
20%
Lasagne
11%
Tofu
Minerals Daily Need Coverage Score
35%
Lasagne
87%
Tofu

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