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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

Pizza 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.
Pizza
Pizza
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 56% 15% 93% 35% 37% 93% 78% 47% 109%
Tofu
Tofu
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
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%
~equal in Iron ~2.66mg

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.
Pizza
Pizza
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 4.7% 23% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
Tofu
Tofu
2
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
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%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pizza Tofu 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pizza
Pizza
3
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 g
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
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
Pizza
Pizza
1
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated fat +35.5%
Contains less Sat. FatSaturated fat -71.8%
Contains more Poly. FatPolyunsaturated fat +192.7%

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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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.