Pastry vs. Tofu — In-Depth Nutrition Comparison
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Summary of differences between pastry and tofu
- Pastry has more vitamin B3, vitamin B1, vitamin B2, selenium, and folate; however, tofu is higher in calcium, manganese, copper, and phosphorus.
- Tofu covers your daily need for calcium, 67% more than pastry.
- Pastry has 11 times more vitamin B3 than tofu. While pastry has 4.168mg of vitamin B3, tofu has only 0.381mg.
- Tofu has less saturated fat.
- The glycemic index of pastry is higher.
These are the specific foods used in this comparison Puff pastry, frozen, ready-to-bake and Tofu, raw, firm, prepared with calcium sulfate.
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.
| Contains more SeleniumSelenium | +39.1% |
| Contains more MagnesiumMagnesium | +262.5% |
| Contains more CalciumCalcium | +6730% |
| Contains more PotassiumPotassium | +288.5% |
| Contains more CopperCopper | +231.6% |
| Contains more ZincZinc | +196.2% |
| Contains more PhosphorusPhosphorus | +216.7% |
| Contains less SodiumSodium | -94.4% |
| Contains more ManganeseManganese | +142% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +151.9% |
| Contains more Vitamin B2Vitamin B2 | +177.5% |
| Contains more Vitamin B3Vitamin B3 | +994% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +169% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +338.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 10mg | 683mg | 67% |
| Monounsaturated fat | 21.597g | 1.925g | 49% |
| Fats | 38.1g | 8.72g | 45% |
| Saturated fat | 9.643g | 1.261g | 38% |
| Manganese | 0.488mg | 1.181mg | 30% |
| Copper | 0.114mg | 0.378mg | 29% |
| Vitamin B3 | 4.168mg | 0.381mg | 24% |
| Calories | 551kcal | 144kcal | 20% |
| Protein | 7.3g | 17.27g | 20% |
| Vitamin B1 | 0.398mg | 0.158mg | 20% |
| Phosphorus | 60mg | 190mg | 19% |
| Carbs | 45.1g | 2.78g | 14% |
| Vitamin B2 | 0.283mg | 0.102mg | 14% |
| Vitamin K | 16.1µg | 13% | |
| Selenium | 24.2µg | 17.4µg | 12% |
| Folate | 78µg | 29µg | 12% |
| Magnesium | 16mg | 58mg | 10% |
| Sodium | 249mg | 14mg | 10% |
| Zinc | 0.53mg | 1.57mg | 9% |
| Potassium | 61mg | 237mg | 5% |
| Vitamin B6 | 0.021mg | 0.092mg | 5% |
| Vitamin E | 0.54mg | 4% | |
| Vitamin B5 | 0mg | 0.133mg | 3% |
| Fiber | 1.5g | 2.3g | 3% |
| Iron | 2.56mg | 2.66mg | 1% |
| Choline | 6.4mg | 1% | |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 43.6g | 0.48g | N/A |
| Sugar | 0.74g | N/A | |
| Polyunsaturated fat | 4.894g | 4.921g | 0% |
| Tryptophan | 0.085mg | 0.235mg | 0% |
| Threonine | 0.196mg | 0.785mg | 0% |
| Isoleucine | 0.272mg | 0.849mg | 0% |
| Leucine | 0.508mg | 1.392mg | 0% |
| Lysine | 0.142mg | 0.883mg | 0% |
| Methionine | 0.129mg | 0.211mg | 0% |
| Phenylalanine | 0.362mg | 0.835mg | 0% |
| Valine | 0.308mg | 0.87mg | 0% |
| Histidine | 0.156mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +336.9% |
| Contains more CarbsCarbs | +1522.3% |
| Contains more ProteinProtein | +136.6% |
| Contains more WaterWater | +721.5% |
| Contains more OtherOther | +40% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1021.9% |
| Contains less Sat. FatSaturated fat | -86.9% |
~equal in
Polyunsaturated fat
~4.921g
