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 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
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.
| Contains more ZincZinc | +37.5% |
| Contains more PhosphorusPhosphorus | +21.6% |
| Contains more CalciumCalcium | +293.3% |
| Contains more IronIron | +570% |
| Contains less SodiumSodium | -97.2% |
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. |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -70% |
| Contains more Poly. FatPolyunsaturated fat | +574.8% |
~equal in
Monounsaturated fat
~1.056g