Pizza vs. Tofu — In-Depth Nutrition Comparison
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A recap on differences between pizza and tofu
- Pizza is higher in vitamin B3, vitamin B1, vitamin B12, and folate, yet tofu is higher in calcium, manganese, copper, and magnesium.
- Tofu covers your daily calcium needs 50% more than pizza.
- The amount of sodium in tofu is lower.
- The glycemic index of tofu is lower.
Food varieties used in this article are Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust 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 PhosphorusPhosphorus | +13.7% |
| Contains more SeleniumSelenium | +14.4% |
| Contains more MagnesiumMagnesium | +141.7% |
| Contains more CalciumCalcium | +263.3% |
| Contains more PotassiumPotassium | +37.8% |
| Contains more CopperCopper | +260% |
| Contains more ZincZinc | +17.2% |
| Contains less SodiumSodium | -97.7% |
| Contains more ManganeseManganese | +228.1% |
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 | +600% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +146.8% |
| Contains more Vitamin B2Vitamin B2 | +91.2% |
| Contains more Vitamin B3Vitamin B3 | +903.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +220.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B6Vitamin B6 | +15% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1098.9% |
| Contains more OtherOther | +72.9% |
| Contains more ProteinProtein | +51.6% |
| Contains more WaterWater | +61.8% |
~equal in
Fats
~8.72g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +35.5% |
| Contains less Sat. FatSaturated fat | -71.8% |
| Contains more Poly. FatPolyunsaturated fat | +192.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Calcium | 188mg | 683mg | 50% |
| Manganese | 0.36mg | 1.181mg | 36% |
| Copper | 0.105mg | 0.378mg | 30% |
| Sodium | 598mg | 14mg | 25% |
| Polyunsaturated fat | 1.681g | 4.921g | 22% |
| Vitamin B3 | 3.825mg | 0.381mg | 22% |
| Vitamin B1 | 0.39mg | 0.158mg | 19% |
| Vitamin B12 | 0.42µg | 0µg | 18% |
| Folate | 93µg | 29µg | 16% |
| Saturated fat | 4.465g | 1.261g | 15% |
| Protein | 11.39g | 17.27g | 12% |
| Starch | 26.95g | 11% | |
| Carbs | 33.33g | 2.78g | 10% |
| Magnesium | 24mg | 58mg | 8% |
| Vitamin A | 69µg | 8% | |
| Vitamin B2 | 0.195mg | 0.102mg | 7% |
| Vitamin E | 0.83mg | 6% | |
| Calories | 266kcal | 144kcal | 6% |
| Vitamin K | 6.7µg | 6% | |
| Cholesterol | 17mg | 0mg | 6% |
| Selenium | 19.9µg | 17.4µg | 5% |
| Phosphorus | 216mg | 190mg | 4% |
| Choline | 16.4mg | 3% | |
| Vitamin B5 | 0.133mg | 3% | |
| Iron | 2.48mg | 2.66mg | 2% |
| Potassium | 172mg | 237mg | 2% |
| Monounsaturated fat | 2.608g | 1.925g | 2% |
| Zinc | 1.34mg | 1.57mg | 2% |
| Fructose | 1g | 1% | |
| Vitamin B6 | 0.08mg | 0.092mg | 1% |
| Fats | 9.69g | 8.72g | 1% |
| Vitamin C | 1.4mg | 0.2mg | 1% |
| Net carbs | 31.03g | 0.48g | N/A |
| Sugar | 3.58g | N/A | |
| Fiber | 2.3g | 2.3g | 0% |
| Trans fat | 0.241g | 0g | N/A |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.41mg | 0.785mg | 0% |
| Isoleucine | 0.564mg | 0.849mg | 0% |
| Leucine | 1.139mg | 1.392mg | 0% |
| Lysine | 0.77mg | 0.883mg | 0% |
| Methionine | 0.264mg | 0.211mg | 0% |
| Phenylalanine | 0.664mg | 0.835mg | 0% |
| Valine | 0.72mg | 0.87mg | 0% |
| Histidine | 0.355mg | 0.431mg | 0% |
| Omega-3 - EPA | 0.004g | N/A | |
| Omega-3 - ALA | 0.175g | N/A | |
| Omega-3 - DPA | 0.004g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.003g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.009g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.003g | N/A | |
| Omega-6 - Linoleic acid | 1.367g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
33%
9%
Minerals Daily Need Coverage Score
58%
87%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 3.58g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 584mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 3.204g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Pizza is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)