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  6. Noodles vs. Tofu

Noodles vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between Noodles and Tofu?

  • Noodles is higher in Selenium, Vitamin B1, Folate, Vitamin B3, and Vitamin B2, yet Tofu is higher in Iron, Calcium, Manganese, and Copper.
  • Tofu's daily need coverage for Iron is 49% more.

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

Infographic

Noodles 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.
Noodles
Noodles
2
:
8
Tofu
Tofu
Contains less Sodium -28.6%
Contains more Selenium +168.5%
Contains more Calcium +2816.7%
Contains more Iron +264.6%
Contains more Magnesium +42.9%
Contains more Phosphorus +27.6%
Contains more Potassium +218.4%
Contains more Zinc +23.1%
Contains more Copper +96.9%
Contains more Manganese +92.1%
Noodles
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 56% 15% 33% 4% 1% 18% 33% 42% 131%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains less Sodium -28.6%
Contains more Selenium +168.5%
Contains more Calcium +2816.7%
Contains more Iron +264.6%
Contains more Magnesium +42.9%
Contains more Phosphorus +27.6%
Contains more Potassium +218.4%
Contains more Zinc +23.1%
Contains more Copper +96.9%
Contains more Manganese +92.1%

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.
Noodles
Noodles
8
:
4
Tofu
Tofu
Contains more Vitamin E +1600%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +256.8%
Contains more Vitamin B2 +161.5%
Contains more Vitamin B3 +965.1%
Contains more Vitamin B5 +286.8%
Contains more Folate +460%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +304.8%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.047
Noodles
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%
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 +1600%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +256.8%
Contains more Vitamin B2 +161.5%
Contains more Vitamin B3 +965.1%
Contains more Vitamin B5 +286.8%
Contains more Folate +460%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +304.8%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.047

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Noodles
Noodles
1
:
4
Tofu
Tofu
Contains more Carbs +1245.5%
Contains more Protein +78%
Contains more Fats +130.9%
Contains more Water +24.8%
Contains more Other +44%
Noodles
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
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 +1245.5%
Contains more Protein +78%
Contains more Fats +130.9%
Contains more Water +24.8%
Contains more Other +44%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Noodles
Noodles
1
:
2
Tofu
Tofu
Contains less Saturated Fat -39.4%
Contains more Monounsaturated Fat +81.8%
Contains more Polyunsaturated fat +388.9%
Noodles
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains less Saturated Fat -39.4%
Contains more Monounsaturated Fat +81.8%
Contains more Polyunsaturated fat +388.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Noodles Tofu
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Noodles Tofu Opinion
Net carbs 23.96g 1.57g Noodles
Protein 4.54g 8.08g Tofu
Fats 2.07g 4.78g Tofu
Carbs 25.16g 1.87g Noodles
Calories 138kcal 76kcal Noodles
Sugar 0.4g 0.62g Noodles
Fiber 1.2g 0.3g Noodles
Calcium 12mg 350mg Tofu
Iron 1.47mg 5.36mg Tofu
Magnesium 21mg 30mg Tofu
Phosphorus 76mg 97mg Tofu
Potassium 38mg 121mg Tofu
Sodium 5mg 7mg Noodles
Zinc 0.65mg 0.8mg Tofu
Copper 0.098mg 0.193mg Tofu
Manganese 0.315mg 0.605mg Tofu
Selenium 23.9µg 8.9µg Noodles
Vitamin A 21IU 85IU Tofu
Vitamin A RAE 6µg Noodles
Vitamin E 0.17mg 0.01mg Noodles
Vitamin D 4IU 0IU Noodles
Vitamin D 0.1µg 0µg Noodles
Vitamin C 0mg 0.1mg Tofu
Vitamin B1 0.289mg 0.081mg Noodles
Vitamin B2 0.136mg 0.052mg Noodles
Vitamin B3 2.077mg 0.195mg Noodles
Vitamin B5 0.263mg 0.068mg Noodles
Vitamin B6 0.046mg 0.047mg Tofu
Folate 84µg 15µg Noodles
Vitamin B12 0.09µg 0µg Noodles
Vitamin K 0µg 2.4µg Tofu
Tryptophan 0.043mg 0.12mg Tofu
Threonine 0.138mg 0.402mg Tofu
Isoleucine 0.19mg 0.435mg Tofu
Leucine 0.365mg 0.713mg Tofu
Lysine 0.137mg 0.452mg Tofu
Methionine 0.086mg 0.108mg Tofu
Phenylalanine 0.24mg 0.428mg Tofu
Valine 0.22mg 0.446mg Tofu
Histidine 0.121mg 0.221mg Tofu
Cholesterol 29mg 0mg Tofu
Trans Fat 0.029g 0g Tofu
Saturated Fat 0.419g 0.691g Noodles
Monounsaturated Fat 0.581g 1.056g Tofu
Polyunsaturated fat 0.552g 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Noodles 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
21%
Noodles
6%
Tofu
Minerals Daily Need Coverage Score
33%
Noodles
59%
Tofu

Comparison summary

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 is lower in Sugar?
Noodles
Noodles is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Noodles
Noodles contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Noodles
Noodles is lower in Saturated Fat (difference - 0.272g)
Which food is richer in vitamins?
Noodles
Noodles 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. 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/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.