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  6. Pasta vs. Tofu

Pasta vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between Pasta and Tofu

  • Pasta has more Folate, however, Tofu is richer in Calcium, Manganese, Copper, Iron, Phosphorus, Magnesium, Zinc, and Potassium.
  • Tofu covers your daily Calcium needs 68% more than Pasta.

Specific food types used in this comparison are Pasta, fresh-refrigerated, plain, cooked and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Pasta 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.
Pasta
Pasta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Tofu
Tofu
9
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 -57.1%
Contains more MagnesiumMagnesium +222.2%
Contains more CalciumCalcium +11283.3%
Contains more PotassiumPotassium +887.5%
Contains more IronIron +133.3%
Contains more CopperCopper +306.5%
Contains more ZincZinc +180.4%
Contains more PhosphorusPhosphorus +201.6%
Contains more ManganeseManganese +427.2%

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.
Pasta
Pasta
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 1.2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Tofu
Tofu
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin B1Vitamin B1 +32.3%
Contains more Vitamin B2Vitamin B2 +47.1%
Contains more Vitamin B3Vitamin B3 +160.4%
Contains more Vitamin B5Vitamin B5 +37.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +120.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +730%
Contains more Vitamin B6Vitamin B6 +170.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
1
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 +796.8%
Contains more ProteinProtein +235.3%
Contains more FatsFats +730.5%
Contains more OtherOther +351.6%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
1
21% 18% 61%
Saturated Fat: Sat. Fat 0.15 g
Monounsaturated Fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 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 -88.1%
Contains more Mono. FatMonounsaturated Fat +1452.4%
Contains more Poly. FatPolyunsaturated fat +1047.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pasta Tofu
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
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pasta Tofu Opinion
Calories 131kcal 144kcal Tofu
Protein 5.15g 17.27g Tofu
Fats 1.05g 8.72g Tofu
Vitamin C 0mg 0.2mg Tofu
Net carbs 24.93g 0.48g Pasta
Carbs 24.93g 2.78g Pasta
Cholesterol 33mg 0mg Tofu
Magnesium 18mg 58mg Tofu
Calcium 6mg 683mg Tofu
Potassium 24mg 237mg Tofu
Iron 1.14mg 2.66mg Tofu
Fiber 2.3g Tofu
Copper 0.093mg 0.378mg Tofu
Zinc 0.56mg 1.57mg Tofu
Phosphorus 63mg 190mg Tofu
Sodium 6mg 14mg Pasta
Vitamin A 20IU 166IU Tofu
Vitamin A 6µg Pasta
Manganese 0.224mg 1.181mg Tofu
Selenium 17.4µg Tofu
Vitamin B1 0.209mg 0.158mg Pasta
Vitamin B2 0.15mg 0.102mg Pasta
Vitamin B3 0.992mg 0.381mg Pasta
Vitamin B5 0.183mg 0.133mg Pasta
Vitamin B6 0.034mg 0.092mg Tofu
Vitamin B12 0.14µg 0µg Pasta
Folate 64µg 29µg Pasta
Saturated Fat 0.15g 1.261g Pasta
Monounsaturated Fat 0.124g 1.925g Tofu
Polyunsaturated fat 0.429g 4.921g Tofu
Tryptophan 0.065mg 0.235mg Tofu
Threonine 0.134mg 0.785mg Tofu
Isoleucine 0.197mg 0.849mg Tofu
Leucine 0.348mg 1.392mg Tofu
Lysine 0.097mg 0.883mg Tofu
Methionine 0.079mg 0.211mg Tofu
Phenylalanine 0.247mg 0.835mg Tofu
Valine 0.217mg 0.87mg Tofu
Histidine 0.103mg 0.431mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Pasta
10%
Tofu
Minerals Daily Need Coverage Score
16%
Pasta
87%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 33mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 34)
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 contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 1.111g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.