Pasta vs. Tofu — In-Depth Nutrition Comparison
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Differences between pasta and tofu
- Pasta has more folate, vitamin B1, vitamin B2, and vitamin B12, while tofu has more iron, calcium, manganese, and copper.
- Tofu's daily need coverage for iron is 53% higher.
- Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of pasta is 49.
The food types used in this comparison are Pasta, fresh-refrigerated, plain, cooked and Tofu, raw, regular, prepared with calcium sulfate.
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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.
| Contains less SodiumSodium | -14.3% |
| Contains more MagnesiumMagnesium | +66.7% |
| Contains more CalciumCalcium | +5733.3% |
| Contains more PotassiumPotassium | +404.2% |
| Contains more IronIron | +370.2% |
| Contains more CopperCopper | +107.5% |
| Contains more ZincZinc | +42.9% |
| Contains more PhosphorusPhosphorus | +54% |
| Contains more ManganeseManganese | +170.1% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +158% |
| Contains more Vitamin B2Vitamin B2 | +188.5% |
| Contains more Vitamin B3Vitamin B3 | +408.7% |
| Contains more Vitamin B5Vitamin B5 | +169.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +326.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +38.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.14mg | 5.36mg | 53% |
| Calcium | 6mg | 350mg | 34% |
| Manganese | 0.224mg | 0.605mg | 17% |
| Selenium | 8.9µg | 16% | |
| Polyunsaturated fat | 0.429g | 2.699g | 15% |
| Folate | 64µg | 15µg | 12% |
| Cholesterol | 33mg | 0mg | 11% |
| Copper | 0.093mg | 0.193mg | 11% |
| Vitamin B1 | 0.209mg | 0.081mg | 11% |
| Carbs | 24.93g | 1.87g | 8% |
| Vitamin B2 | 0.15mg | 0.052mg | 8% |
| Vitamin B12 | 0.14µg | 0µg | 6% |
| Fats | 1.05g | 4.78g | 6% |
| Protein | 5.15g | 8.08g | 6% |
| Choline | 28.8mg | 5% | |
| Vitamin B3 | 0.992mg | 0.195mg | 5% |
| Phosphorus | 63mg | 97mg | 5% |
| Calories | 131kcal | 76kcal | 3% |
| Magnesium | 18mg | 30mg | 3% |
| Potassium | 24mg | 121mg | 3% |
| Saturated fat | 0.15g | 0.691g | 2% |
| Zinc | 0.56mg | 0.8mg | 2% |
| Vitamin B5 | 0.183mg | 0.068mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Monounsaturated fat | 0.124g | 1.056g | 2% |
| Fiber | 0.3g | 1% | |
| Vitamin B6 | 0.034mg | 0.047mg | 1% |
| Vitamin A | 6µg | 1% | |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 24.93g | 1.57g | N/A |
| Sugar | 0.62g | N/A | |
| Sodium | 6mg | 7mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.065mg | 0.12mg | 0% |
| Threonine | 0.134mg | 0.402mg | 0% |
| Isoleucine | 0.197mg | 0.435mg | 0% |
| Leucine | 0.348mg | 0.713mg | 0% |
| Lysine | 0.097mg | 0.452mg | 0% |
| Methionine | 0.079mg | 0.108mg | 0% |
| Phenylalanine | 0.247mg | 0.428mg | 0% |
| Valine | 0.217mg | 0.446mg | 0% |
| Histidine | 0.103mg | 0.221mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1233.2% |
| Contains more ProteinProtein | +56.9% |
| Contains more FatsFats | +355.2% |
| Contains more WaterWater | +23.3% |
| Contains more OtherOther | +132.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -78.3% |
| Contains more Mono. FatMonounsaturated fat | +751.6% |
| Contains more Poly. FatPolyunsaturated fat | +529.1% |