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Penne vs. Tofu — In-Depth Nutrition Comparison

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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 for iron, 57% more than penne.
  • Penne has 35 times more sodium than tofu. While penne has 248mg of sodium, tofu has only 7mg.
  • The glycemic index of penne is higher.

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
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 27% 11% 30% 0% 30% 51% 32% 0% 0%
Tofu
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more ZincZinc +37.5%
Contains more PhosphorusPhosphorus +21.6%
Contains more CalciumCalcium +293.3%
Contains more IronIron +570%
Contains less SodiumSodium -97.2%
~equal in Magnesium ~30mg
~equal in Potassium ~121mg

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
0
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Tofu
10
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

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

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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 DV% diff.
Iron 0.8mg 5.36mg 57%
Calcium 89mg 350mg 26%
Manganese 0.605mg 26%
Copper 0.193mg 21%
Selenium 8.9µg 16%
Polyunsaturated fat 0.4g 2.699g 15%
Fiber 2.7g 0.3g 10%
Sodium 248mg 7mg 10%
Vitamin B1 0.081mg 7%
Saturated fat 2.3g 0.691g 7%
Carbs 16.8g 1.87g 5%
Choline 28.8mg 5%
Protein 5.7g 8.08g 5%
Folate 15µg 4%
Vitamin B6 0.047mg 4%
Cholesterol 12mg 0mg 4%
Vitamin B2 0.052mg 4%
Calories 126kcal 76kcal 3%
Phosphorus 118mg 97mg 3%
Zinc 1.1mg 0.8mg 3%
Vitamin K 2.4µg 2%
Vitamin B3 0.195mg 1%
Vitamin B5 0.068mg 1%
Fats 4g 4.78g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 14.1g 1.57g N/A
Magnesium 30mg 30mg 0%
Potassium 122mg 121mg 0%
Sugar 1.9g 0.62g N/A
Vitamin E 0.01mg 0%
Trans fat 0.2g 0g N/A
Monounsaturated fat 1g 1.056g 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Penne Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs 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 Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 12mg)
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 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.