Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Penne
  5. Compare
  6. Penne vs. Tofu

Penne vs. Tofu — In-Depth Nutrition Comparison

Compare

Summary of differences between Penne and Tofu

  • Penne has more Fiber, however, Tofu is higher in Iron, Calcium, and Polyunsaturated fat.
  • Tofu covers your daily need of Iron 57% more than Penne.
  • Penne has 35 times more Sodium than Tofu. While Penne has 248mg of Sodium, Tofu has only 7mg.

These are the specific foods used in this comparison KASHI Three Cheese Penne, frozen, unprepared and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Penne 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.
Penne
Penne
3
:
6
Tofu
Tofu
Contains more Phosphorus +21.6%
Contains more Zinc +37.5%
Contains more Calcium +293.3%
Contains more Iron +570%
Contains less Sodium -97.2%
Equal in Magnesium - 30
Equal in Potassium - 121
Penne
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 30% 22% 51% 11% 33% 30% 0% 0% 0%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Phosphorus +21.6%
Contains more Zinc +37.5%
Contains more Calcium +293.3%
Contains more Iron +570%
Contains less Sodium -97.2%
Equal in Magnesium - 30
Equal in Potassium - 121

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.
Penne
Penne
0
:
11
Tofu
Tofu
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Penne
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Penne
Penne
2
:
3
Tofu
Tofu
Contains more Carbs +798.4%
Contains more Other +52.8%
Contains more Protein +41.8%
Contains more Fats +19.5%
Contains more Water +16.8%
Penne
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 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 +798.4%
Contains more Other +52.8%
Contains more Protein +41.8%
Contains more Fats +19.5%
Contains more Water +16.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Penne
Penne
0
:
3
Tofu
Tofu
Contains less Saturated Fat -70%
Contains more Polyunsaturated fat +574.8%
Equal in Monounsaturated Fat - 1.056
Penne
62% 27% 11%
Saturated Fat: 2.3 g
Monounsaturated Fat: 1 g
Polyunsaturated fat: 0.4 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains less Saturated Fat -70%
Contains more Polyunsaturated fat +574.8%
Equal in Monounsaturated Fat - 1.056

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Penne Tofu Opinion
Net carbs 14.1g 1.57g Penne
Protein 5.7g 8.08g Tofu
Fats 4g 4.78g Tofu
Carbs 16.8g 1.87g Penne
Calories 126kcal 76kcal Penne
Sugar 1.9g 0.62g Tofu
Fiber 2.7g 0.3g Penne
Calcium 89mg 350mg Tofu
Iron 0.8mg 5.36mg Tofu
Magnesium 30mg 30mg
Phosphorus 118mg 97mg Penne
Potassium 122mg 121mg Penne
Sodium 248mg 7mg Tofu
Zinc 1.1mg 0.8mg Penne
Copper 0.193mg Tofu
Manganese 0.605mg Tofu
Selenium 8.9µg Tofu
Vitamin A 0IU 85IU Tofu
Vitamin E 0.01mg Tofu
Vitamin C 0mg 0.1mg Tofu
Vitamin B1 0.081mg Tofu
Vitamin B2 0.052mg Tofu
Vitamin B3 0.195mg Tofu
Vitamin B5 0.068mg Tofu
Vitamin B6 0.047mg Tofu
Folate 15µg Tofu
Vitamin K 2.4µg Tofu
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Cholesterol 12mg 0mg Tofu
Trans Fat 0.2g 0g Tofu
Saturated Fat 2.3g 0.691g Tofu
Monounsaturated Fat 1g 1.056g Tofu
Polyunsaturated fat 0.4g 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Penne 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
0%
Penne
6%
Tofu
Minerals Daily Need Coverage Score
20%
Penne
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.28g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 241mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 1.609g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. 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.