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Pizza vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between pizza and tofu?

  • Pizza is richer in vitamin B1, vitamin B3, selenium, folate, vitamin B12, and phosphorus, while tofu is higher in iron and calcium.
  • Tofu's daily need coverage for iron is 36% higher.
  • Tofu is lower in sodium.
  • Pizza has a higher glycemic index (60) than tofu (15).

We used Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.

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
4
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
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 PotassiumPotassium +42.1%
Contains more ZincZinc +67.5%
Contains more PhosphorusPhosphorus +122.7%
Contains more SeleniumSelenium +123.6%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +86.2%
Contains more IronIron +116.1%
Contains more CopperCopper +83.8%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +68.1%

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.
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
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +1300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8200%
Contains more Vitamin B1Vitamin B1 +381.5%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin B3Vitamin B3 +1861.5%
Contains more Vitamin B6Vitamin B6 +70.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +179.2%
Contains more FolateFolate +520%
Contains more CholineCholine +75.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pizza
4
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
1
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 ProteinProtein +41%
Contains more FatsFats +102.7%
Contains more CarbsCarbs +1682.4%
Contains more OtherOther +236.1%
Contains more WaterWater +95.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
2
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 more Mono. FatMonounsaturated fat +147%
Contains less Sat. FatSaturated fat -84.5%
Contains more Poly. FatPolyunsaturated fat +60.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pizza 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 Pizza Tofu DV% diff.
Iron 2.48mg 5.36mg 36%
Vitamin B1 0.39mg 0.081mg 26%
Sodium 598mg 7mg 26%
Vitamin B3 3.825mg 0.195mg 23%
Selenium 19.9µg 8.9µg 20%
Folate 93µg 15µg 20%
Vitamin B12 0.42µg 0µg 18%
Saturated fat 4.465g 0.691g 17%
Phosphorus 216mg 97mg 17%
Calcium 188mg 350mg 16%
Starch 26.95g 11%
Vitamin B2 0.195mg 0.052mg 11%
Manganese 0.36mg 0.605mg 11%
Calories 266kcal 76kcal 10%
Carbs 33.33g 1.87g 10%
Copper 0.105mg 0.193mg 10%
Fiber 2.3g 0.3g 8%
Vitamin A 69µg 8%
Fats 9.69g 4.78g 8%
Protein 11.39g 8.08g 7%
Polyunsaturated fat 1.681g 2.699g 7%
Cholesterol 17mg 0mg 6%
Zinc 1.34mg 0.8mg 5%
Vitamin E 0.83mg 0.01mg 5%
Vitamin K 6.7µg 2.4µg 4%
Monounsaturated fat 2.608g 1.056g 4%
Vitamin B6 0.08mg 0.047mg 3%
Potassium 172mg 121mg 2%
Choline 16.4mg 28.8mg 2%
Vitamin B5 0.068mg 1%
Fructose 1g 1%
Magnesium 24mg 30mg 1%
Vitamin C 1.4mg 0.1mg 1%
Net carbs 31.03g 1.57g N/A
Sugar 3.58g 0.62g N/A
Trans fat 0.241g 0g N/A
Tryptophan 0.12mg 0%
Threonine 0.41mg 0.402mg 0%
Isoleucine 0.564mg 0.435mg 0%
Leucine 1.139mg 0.713mg 0%
Lysine 0.77mg 0.452mg 0%
Methionine 0.264mg 0.108mg 0%
Phenylalanine 0.664mg 0.428mg 0%
Valine 0.72mg 0.446mg 0%
Histidine 0.355mg 0.221mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - ALA 0.175g N/A
Omega-3 - DPA 0.004g 0g 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?

ok
ok
is better in case of low diet
Pizza 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
33%
Pizza
6%
Tofu
Minerals Daily Need Coverage Score
58%
Pizza
59%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.96g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 591mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 3.774g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Pizza
Pizza 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. 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/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.