Pita vs. Tofu — In-Depth Nutrition Comparison
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How are pita and tofu different?
- Pita is higher in vitamin B3 and vitamin B1; however, tofu is richer in calcium, manganese, copper, iron, phosphorus, magnesium, and zinc.
- Daily need coverage for calcium for tofu is 60% higher.
- Pita contains 38 times more sodium than tofu. While pita contains 536mg of sodium, tofu contains only 14mg.
- Tofu has a lower glycemic index (15) than pita (68).
Bread, pita, white, unenriched and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.
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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 | +123.1% |
| Contains more CalciumCalcium | +694.2% |
| Contains more PotassiumPotassium | +97.5% |
| Contains more IronIron | +90% |
| Contains more CopperCopper | +125% |
| Contains more ZincZinc | +86.9% |
| Contains more PhosphorusPhosphorus | +95.9% |
| Contains less SodiumSodium | -97.4% |
| Contains more ManganeseManganese | +145.5% |
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 B1Vitamin B1 | +69% |
| Contains more Vitamin B3Vitamin B3 | +462.2% |
| Contains more Vitamin B5Vitamin B5 | +198.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +170.6% |
| Contains more FolateFolate | +20.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 86mg | 683mg | 60% |
| Selenium | 17.4µg | 32% | |
| Manganese | 0.481mg | 1.181mg | 30% |
| Polyunsaturated fat | 0.535g | 4.921g | 29% |
| Sodium | 536mg | 14mg | 23% |
| Copper | 0.168mg | 0.378mg | 23% |
| Carbs | 55.7g | 2.78g | 18% |
| Protein | 9.1g | 17.27g | 16% |
| Iron | 1.4mg | 2.66mg | 16% |
| Phosphorus | 97mg | 190mg | 13% |
| Fats | 1.2g | 8.72g | 12% |
| Vitamin B3 | 2.142mg | 0.381mg | 11% |
| Vitamin B1 | 0.267mg | 0.158mg | 9% |
| Magnesium | 26mg | 58mg | 8% |
| Calories | 275kcal | 144kcal | 7% |
| Zinc | 0.84mg | 1.57mg | 7% |
| Monounsaturated fat | 0.105g | 1.925g | 5% |
| Saturated fat | 0.166g | 1.261g | 5% |
| Vitamin B5 | 0.397mg | 0.133mg | 5% |
| Vitamin B6 | 0.034mg | 0.092mg | 4% |
| Potassium | 120mg | 237mg | 3% |
| Folate | 24µg | 29µg | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 53.5g | 0.48g | N/A |
| Fiber | 2.2g | 2.3g | 0% |
| Vitamin B2 | 0.097mg | 0.102mg | 0% |
| Tryptophan | 0.105mg | 0.235mg | 0% |
| Threonine | 0.257mg | 0.785mg | 0% |
| Isoleucine | 0.349mg | 0.849mg | 0% |
| Leucine | 0.634mg | 1.392mg | 0% |
| Lysine | 0.219mg | 0.883mg | 0% |
| Methionine | 0.16mg | 0.211mg | 0% |
| Phenylalanine | 0.446mg | 0.835mg | 0% |
| Valine | 0.394mg | 0.87mg | 0% |
| Histidine | 0.195mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1903.6% |
| Contains more OtherOther | +35.7% |
| Contains more ProteinProtein | +89.8% |
| Contains more FatsFats | +626.7% |
| Contains more WaterWater | +117.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -86.8% |
| Contains more Mono. FatMonounsaturated fat | +1733.3% |
| Contains more Poly. FatPolyunsaturated fat | +819.8% |