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  6. Puff pastry vs. Tofu

Puff pastry vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between puff pastry and tofu?

  • Puff pastry is higher in vitamin B3, vitamin B1, selenium, and vitamin B2, yet tofu is higher in calcium, manganese, copper, and phosphorus.
  • Tofu's daily need coverage for calcium is 67% more.
  • Puff pastry has 18 times more sodium than tofu. While puff pastry has 253mg of sodium, tofu has only 14mg.
  • The glycemic index of tofu is lower.

We used Puff pastry, frozen, ready-to-bake, baked and Tofu, raw, firm, prepared with calcium sulfate types in this article.

Infographic

Puff pastry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Tofu
Tofu
8
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 SeleniumSelenium +40.8%
Contains more MagnesiumMagnesium +262.5%
Contains more CalciumCalcium +6730%
Contains more PotassiumPotassium +282.3%
Contains more CopperCopper +228.7%
Contains more ZincZinc +190.7%
Contains more PhosphorusPhosphorus +216.7%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +138.6%
~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.
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% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Tofu
Tofu
3
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +104.4%
Contains more Vitamin B2Vitamin B2 +152.9%
Contains more Vitamin B3Vitamin B3 +897.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +89.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +384.2%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Puff pastry Tofu DV% diff.
Polyunsaturated fat 22.228g 4.921g 115%
Calcium 10mg 683mg 67%
Fats 38.5g 8.72g 46%
Manganese 0.495mg 1.181mg 30%
Copper 0.115mg 0.378mg 29%
Calories 558kcal 144kcal 21%
Vitamin B3 3.8mg 0.381mg 21%
Protein 7.4g 17.27g 20%
Saturated fat 5.502g 1.261g 19%
Phosphorus 60mg 190mg 19%
Monounsaturated fat 8.828g 1.925g 17%
Vitamin K 16.3µg 14%
Vitamin B1 0.323mg 0.158mg 14%
Carbs 45.7g 2.78g 14%
Selenium 24.5µg 17.4µg 13%
Vitamin B2 0.258mg 0.102mg 12%
Sodium 253mg 14mg 10%
Magnesium 16mg 58mg 10%
Zinc 0.54mg 1.57mg 9%
Folate 55µg 29µg 7%
Vitamin B6 0.019mg 0.092mg 6%
Potassium 62mg 237mg 5%
Vitamin E 0.55mg 4%
Fiber 1.5g 2.3g 3%
Vitamin B5 0mg 0.133mg 3%
Choline 6.2mg 1%
Iron 2.6mg 2.66mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 44.2g 0.48g N/A
Sugar 0.75g N/A
Tryptophan 0.086mg 0.235mg 0%
Threonine 0.198mg 0.785mg 0%
Isoleucine 0.275mg 0.849mg 0%
Leucine 0.514mg 1.392mg 0%
Lysine 0.144mg 0.883mg 0%
Methionine 0.131mg 0.211mg 0%
Phenylalanine 0.367mg 0.835mg 0%
Valine 0.312mg 0.87mg 0%
Histidine 0.158mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Tofu
Tofu
3
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 FatsFats +341.5%
Contains more CarbsCarbs +1543.9%
Contains more ProteinProtein +133.4%
Contains more WaterWater +843.6%
Contains more OtherOther +40%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Tofu
Tofu
1
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 +358.6%
Contains more Poly. FatPolyunsaturated fat +351.7%
Contains less Sat. FatSaturated fat -77.1%

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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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.