Penne vs. Tofu — In-Depth Nutrition Comparison
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Important differences between penne and tofu
- Penne has less calcium, iron, phosphorus, magnesium, monounsaturated fat, and polyunsaturated fat.
- Tofu's daily need coverage for calcium is 59% more.
- Penne has 18 times more sodium than tofu. Penne has 248mg of sodium, while tofu has 14mg.
- Penne has a higher glycemic index than tofu.
The food varieties used in the comparison are KASHI Three Cheese Penne, frozen, unprepared 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 MagnesiumMagnesium | +93.3% |
| Contains more CalciumCalcium | +667.4% |
| Contains more PotassiumPotassium | +94.3% |
| Contains more IronIron | +232.5% |
| Contains more ZincZinc | +42.7% |
| Contains more PhosphorusPhosphorus | +61% |
| Contains less SodiumSodium | -94.4% |
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 CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 89mg | 683mg | 59% |
| Manganese | 1.181mg | 51% | |
| Copper | 0.378mg | 42% | |
| Selenium | 17.4µg | 32% | |
| Polyunsaturated fat | 0.4g | 4.921g | 30% |
| Protein | 5.7g | 17.27g | 23% |
| Iron | 0.8mg | 2.66mg | 23% |
| Vitamin B1 | 0.158mg | 13% | |
| Sodium | 248mg | 14mg | 10% |
| Phosphorus | 118mg | 190mg | 10% |
| Vitamin B2 | 0.102mg | 8% | |
| Vitamin B6 | 0.092mg | 7% | |
| Folate | 29µg | 7% | |
| Magnesium | 30mg | 58mg | 7% |
| Fats | 4g | 8.72g | 7% |
| Saturated fat | 2.3g | 1.261g | 5% |
| Carbs | 16.8g | 2.78g | 5% |
| Zinc | 1.1mg | 1.57mg | 4% |
| Cholesterol | 12mg | 0mg | 4% |
| Potassium | 122mg | 237mg | 3% |
| Vitamin B5 | 0.133mg | 3% | |
| Monounsaturated fat | 1g | 1.925g | 2% |
| Vitamin B3 | 0.381mg | 2% | |
| Fiber | 2.7g | 2.3g | 2% |
| Calories | 126kcal | 144kcal | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 14.1g | 0.48g | N/A |
| Sugar | 1.9g | N/A | |
| Trans fat | 0.2g | 0g | N/A |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.785mg | 0% | |
| Isoleucine | 0.849mg | 0% | |
| Leucine | 1.392mg | 0% | |
| Lysine | 0.883mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.835mg | 0% | |
| Valine | 0.87mg | 0% | |
| Histidine | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +504.3% |
| Contains more ProteinProtein | +203% |
| Contains more FatsFats | +118% |
| Contains more OtherOther | +27.3% |
~equal in
Water
~69.83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -45.2% |
| Contains more Mono. FatMonounsaturated fat | +92.5% |
| Contains more Poly. FatPolyunsaturated fat | +1130.3% |
