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Noodle vs Tofu - In-Depth Nutrition Comparison

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What are the main differences between Noodle and Tofu?

  • Noodle 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.
  • Noodle has 10000000 times more Cholesterol than Tofu. Noodle has 29mg of Cholesterol, while Tofu has 0mg.

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

Infographic

Noodle 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Noodle
1
:
7
Tofu
Contains less Sodium -64.3%
Contains more Calcium +5591.7%
Contains more Iron +81%
Contains more Magnesium +176.2%
Contains more Phosphorus +150%
Contains more Potassium +523.7%
Contains more Zinc +141.5%
Contains more Copper +285.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 56% 15% 33% 4% 1% 18% 33%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Contains less Sodium -64.3%
Contains more Calcium +5591.7%
Contains more Iron +81%
Contains more Magnesium +176.2%
Contains more Phosphorus +150%
Contains more Potassium +523.7%
Contains more Zinc +141.5%
Contains more Copper +285.7%

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
Noodle
9
:
3
Tofu
Contains more Vitamin D +∞%
Contains more Vitamin B1 +82.9%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +445.1%
Contains more Vitamin B5 +97.7%
Contains more Folate +189.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +690.5%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 3% 0% 73% 32% 39% 16% 11% 63% 12% 0%
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 D +∞%
Contains more Vitamin B1 +82.9%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +445.1%
Contains more Vitamin B5 +97.7%
Contains more Folate +189.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +690.5%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +100%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Noodle Tofu
Lower in Sugar ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Noodle Tofu Opinion
Net carbs 23.96g 0.48g Noodle
Protein 4.54g 17.27g Tofu
Fats 2.07g 8.72g Tofu
Carbs 25.16g 2.78g Noodle
Calories 138kcal 144kcal Tofu
Starch g g
Fructose 0g g Noodle
Sugar 0.4g g Tofu
Fiber 1.2g 2.3g Tofu
Calcium 12mg 683mg Tofu
Iron 1.47mg 2.66mg Tofu
Magnesium 21mg 58mg Tofu
Phosphorus 76mg 190mg Tofu
Potassium 38mg 237mg Tofu
Sodium 5mg 14mg Noodle
Zinc 0.65mg 1.57mg Tofu
Copper 0.098mg 0.378mg Tofu
Vitamin A 21IU 166IU Tofu
Vitamin E 0.17mg mg Noodle
Vitamin D 4IU 0IU Noodle
Vitamin D 0.1µg 0µg Noodle
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.289mg 0.158mg Noodle
Vitamin B2 0.136mg 0.102mg Noodle
Vitamin B3 2.077mg 0.381mg Noodle
Vitamin B5 0.263mg 0.133mg Noodle
Vitamin B6 0.046mg 0.092mg Tofu
Folate 84µg 29µg Noodle
Vitamin B12 0.09µg 0µg Noodle
Vitamin K 0µg µg Noodle
Tryptophan 0.043mg 0.235mg Tofu
Threonine 0.138mg 0.785mg Tofu
Isoleucine 0.19mg 0.849mg Tofu
Leucine 0.365mg 1.392mg Tofu
Lysine 0.137mg 0.883mg Tofu
Methionine 0.086mg 0.211mg Tofu
Phenylalanine 0.24mg 0.835mg Tofu
Valine 0.22mg 0.87mg Tofu
Histidine 0.121mg 0.431mg Tofu
Cholesterol 29mg 0mg Tofu
Trans Fat 0.029g 0g Tofu
Saturated Fat 0.419g 1.261g Noodle
Monounsaturated Fat 0.581g 1.925g Tofu
Polyunsaturated fat 0.552g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Noodle Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
21
Noodle
11
Tofu
Mineral Summary Score
20
Noodle
77
Tofu

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 food.
Protein
27%
Noodle
104%
Tofu
Carbohydrates
25%
Noodle
3%
Tofu
Fats
10%
Noodle
40%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.4g)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 29mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 35)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Noodle
Noodle contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Noodle
Noodle is lower in Saturated Fat (difference - 0.842g)
Which food is richer in vitamins?
Noodle
Noodle is relatively richer in vitamins

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Noodle - 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.