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Lasagne vs. Tofu — In-Depth Nutrition Comparison

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The main differences between Lasagne and Tofu

  • Lasagne is richer in Vitamin B12, Selenium, Vitamin B3, and Vitamin B6, yet Tofu is richer in Iron, Calcium, Manganese, and Copper.
  • Daily need coverage for Iron from Tofu is 58% higher.
  • Tofu contains less Sodium.

Food types used in this article are Lasagna with meat sauce, frozen, prepared and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Lasagne 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.
:
6
Tofu
Contains more Phosphorus +18.6%
Contains more Potassium +62%
Contains more Selenium +78.7%
Contains more Calcium +297.7%
Contains more Iron +654.9%
Contains more Magnesium +50%
Contains less Sodium -98.1%
Contains more Copper +114.4%
Contains more Manganese +213.5%
Equal in Zinc - 0.8
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 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Phosphorus +18.6%
Contains more Potassium +62%
Contains more Selenium +78.7%
Contains more Calcium +297.7%
Contains more Iron +654.9%
Contains more Magnesium +50%
Contains less Sodium -98.1%
Contains more Copper +114.4%
Contains more Manganese +213.5%
Equal in Zinc - 0.8

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.
Lasagne
10
:
1
Tofu
Contains more Vitamin A +414.1%
Contains more Vitamin E +8400%
Contains more Vitamin C +2400%
Contains more Vitamin B2 +42.3%
Contains more Vitamin B3 +683.6%
Contains more Vitamin B5 +375%
Contains more Vitamin B6 +159.6%
Contains more Folate +60%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +191.7%
Contains more Vitamin B1 +15.7%
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 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin A +414.1%
Contains more Vitamin E +8400%
Contains more Vitamin C +2400%
Contains more Vitamin B2 +42.3%
Contains more Vitamin B3 +683.6%
Contains more Vitamin B5 +375%
Contains more Vitamin B6 +159.6%
Contains more Folate +60%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +191.7%
Contains more Vitamin B1 +15.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Tofu
Contains more Carbs +721.4%
Contains more Other +118.1%
Contains more Protein +11%
Contains more Water +19.3%
Equal in Fats - 4.78
7% 5% 15% 71%
Protein: 7.28 g
Fats: 4.92 g
Carbs: 15.36 g
Water: 70.87 g
Other: 1.57 g
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 +721.4%
Contains more Other +118.1%
Contains more Protein +11%
Contains more Water +19.3%
Equal in Fats - 4.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Tofu
Contains more Monounsaturated Fat +66.5%
Contains less Saturated Fat -70.6%
Contains more Polyunsaturated fat +523.3%
52% 39% 10%
Saturated Fat: 2.348 g
Monounsaturated Fat: 1.758 g
Polyunsaturated fat: 0.433 g
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +66.5%
Contains less Saturated Fat -70.6%
Contains more Polyunsaturated fat +523.3%

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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Lasagne Tofu Opinion
Net carbs 13.66g 1.57g Lasagne
Protein 7.28g 8.08g Tofu
Fats 4.92g 4.78g Lasagne
Carbs 15.36g 1.87g Lasagne
Calories 135kcal 76kcal Lasagne
Starch 9.83g Lasagne
Fructose 1.04g Lasagne
Sugar 3.11g 0.62g Tofu
Fiber 1.7g 0.3g Lasagne
Calcium 88mg 350mg Tofu
Iron 0.71mg 5.36mg Tofu
Magnesium 20mg 30mg Tofu
Phosphorus 115mg 97mg Lasagne
Potassium 196mg 121mg Lasagne
Sodium 373mg 7mg Tofu
Zinc 0.87mg 0.8mg Lasagne
Copper 0.09mg 0.193mg Tofu
Manganese 0.193mg 0.605mg Tofu
Selenium 15.9µg 8.9µg Lasagne
Vitamin A 437IU 85IU Lasagne
Vitamin A RAE 41µg Lasagne
Vitamin E 0.85mg 0.01mg Lasagne
Vitamin D 1IU 0IU Lasagne
Vitamin C 2.5mg 0.1mg Lasagne
Vitamin B1 0.07mg 0.081mg Tofu
Vitamin B2 0.074mg 0.052mg Lasagne
Vitamin B3 1.528mg 0.195mg Lasagne
Vitamin B5 0.323mg 0.068mg Lasagne
Vitamin B6 0.122mg 0.047mg Lasagne
Folate 24µg 15µg Lasagne
Vitamin B12 0.33µg 0µg Lasagne
Vitamin K 7µg 2.4µg Lasagne
Tryptophan 0.085mg 0.12mg Tofu
Threonine 0.219mg 0.402mg Tofu
Isoleucine 0.224mg 0.435mg Tofu
Leucine 0.578mg 0.713mg Tofu
Lysine 0.486mg 0.452mg Lasagne
Methionine 0.164mg 0.108mg Lasagne
Phenylalanine 0.329mg 0.428mg Tofu
Valine 0.285mg 0.446mg Tofu
Histidine 0.183mg 0.221mg Tofu
Cholesterol 17mg 0mg Tofu
Trans Fat 0.196g 0g Tofu
Saturated Fat 2.348g 0.691g Tofu
Omega-3 - EPA 0.001g 0g Lasagne
Omega-3 - DPA 0.003g 0g Lasagne
Monounsaturated Fat 1.758g 1.056g Lasagne
Polyunsaturated fat 0.433g 2.699g 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

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
6%
Tofu
Minerals Daily Need Coverage Score
35%
Lasagne
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.49g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 366mg)
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 - 1.657g)
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 vitamins?
Lasagne
Lasagne is relatively richer in vitamins
Which food is richer in minerals?
?
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. 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/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.