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  6. Noodles vs. Tofu

Noodles vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between noodles and tofu?

  • Noodles is richer in folate, selenium, vitamin B1, and vitamin B3, yet tofu is richer in calcium, manganese, copper, phosphorus, and iron.
  • Tofu's daily need coverage for calcium is 67% higher.
  • Tofu has a lower glycemic index than noodles.

We used Noodles, egg, enriched, cooked and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Noodles 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 3.6% 3.4% 55% 33% 18% 33% 0.65% 41% 130%
Tofu
Tofu
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains less SodiumSodium -64.3%
Contains more SeleniumSelenium +37.4%
Contains more MagnesiumMagnesium +176.2%
Contains more CalciumCalcium +5591.7%
Contains more PotassiumPotassium +523.7%
Contains more IronIron +81%
Contains more CopperCopper +285.7%
Contains more ZincZinc +141.5%
Contains more PhosphorusPhosphorus +150%
Contains more ManganeseManganese +274.9%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 1.5% 2% 3.4% 72% 31% 39% 16% 11% 11% 0% 63%
Tofu
Tofu
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +82.9%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B3Vitamin B3 +445.1%
Contains more Vitamin B5Vitamin B5 +97.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +189.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +100%
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Noodles Tofu DV% diff.
Calcium 12mg 683mg 67%
Manganese 0.315mg 1.181mg 38%
Copper 0.098mg 0.378mg 31%
Polyunsaturated fat 0.552g 4.921g 29%
Protein 4.54g 17.27g 25%
Phosphorus 76mg 190mg 16%
Iron 1.47mg 2.66mg 15%
Folate 84µg 29µg 14%
Selenium 23.9µg 17.4µg 12%
Vitamin B1 0.289mg 0.158mg 11%
Vitamin B3 2.077mg 0.381mg 11%
Fats 2.07g 8.72g 10%
Cholesterol 29mg 0mg 10%
Magnesium 21mg 58mg 9%
Zinc 0.65mg 1.57mg 8%
Carbs 25.16g 2.78g 7%
Potassium 38mg 237mg 6%
Choline 25.7mg 5%
Fiber 1.2g 2.3g 4%
Vitamin B6 0.046mg 0.092mg 4%
Vitamin B12 0.09µg 0µg 4%
Saturated fat 0.419g 1.261g 4%
Vitamin B2 0.136mg 0.102mg 3%
Vitamin B5 0.263mg 0.133mg 3%
Monounsaturated fat 0.581g 1.925g 3%
Vitamin D* 4 IU 0 IU 1%
Vitamin D 0.1µg 0µg 1%
Vitamin A 6µg 1%
Vitamin E 0.17mg 1%
Calories 138kcal 144kcal 0%
Protein per 100 calories 3.3g 12g N/A
Calories per 10 g protein 304kcal 83kcal N/A
Weight per 100 calories 72g 69g N/A
Unsaturated / Saturated Fat ratio 2.7 5.4 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 23.96g 0.48g N/A
Sugar 0.4g N/A
Sodium 5mg 14mg 0%
Trans fat 0.029g 0g N/A
Tryptophan 0.043mg 0.235mg 0%
Threonine 0.138mg 0.785mg 0%
Isoleucine 0.19mg 0.849mg 0%
Leucine 0.365mg 1.392mg 0%
Lysine 0.137mg 0.883mg 0%
Methionine 0.086mg 0.211mg 0%
Phenylalanine 0.24mg 0.835mg 0%
Valine 0.22mg 0.87mg 0%
Histidine 0.121mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Tofu
Tofu
4
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 CarbsCarbs +805%
Contains more ProteinProtein +280.4%
Contains more FatsFats +321.3%
Contains more OtherOther +180%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 37% 36%
Saturated fat: Sat. Fat 0.419 g
Monounsaturated fat: Mono. Fat 0.581 g
Polyunsaturated fat: Poly. Fat 0.552 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -66.8%
Contains more Mono. FatMonounsaturated fat +231.3%
Contains more Poly. FatPolyunsaturated fat +791.5%

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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. Noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169732/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.