Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. Puff pastry
  5. Compare
  6. Puff pastry vs. Tofu

Puff pastry vs. Tofu — In-Depth Nutrition Comparison

Compare

How are puff pastry and tofu different?

  • Puff pastry is richer in selenium, vitamin B3, vitamin B1, vitamin B2, vitamin K, and folate, while tofu is higher in iron and calcium.
  • Tofu covers your daily need for iron, 35% more than puff pastry.
  • Puff pastry contains 36 times more sodium than tofu. Puff pastry contains 253mg of sodium, while tofu contains 7mg.
  • Puff pastry has a higher glycemic index (56) than tofu (15).

Puff pastry, frozen, ready-to-bake, baked and Tofu, raw, regular, prepared with calcium sulfate types were used 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
9
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 SeleniumSelenium +175.3%
Contains more MagnesiumMagnesium +87.5%
Contains more CalciumCalcium +3400%
Contains more PotassiumPotassium +95.2%
Contains more IronIron +106.2%
Contains more CopperCopper +67.8%
Contains more ZincZinc +48.1%
Contains more PhosphorusPhosphorus +61.7%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +22.2%

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
4
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 EVitamin E +5400%
Contains more Vitamin B1Vitamin B1 +298.8%
Contains more Vitamin B2Vitamin B2 +396.2%
Contains more Vitamin B3Vitamin B3 +1848.7%
Contains more Vitamin KVitamin K +579.2%
Contains more FolateFolate +266.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +147.4%
Contains more CholineCholine +364.5%
~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 2.699g 130%
Fats 38.5g 4.78g 52%
Iron 2.6mg 5.36mg 35%
Calcium 10mg 350mg 34%
Selenium 24.5µg 8.9µg 28%
Calories 558kcal 76kcal 24%
Vitamin B3 3.8mg 0.195mg 23%
Saturated fat 5.502g 0.691g 22%
Vitamin B1 0.323mg 0.081mg 20%
Monounsaturated fat 8.828g 1.056g 19%
Vitamin B2 0.258mg 0.052mg 16%
Carbs 45.7g 1.87g 15%
Vitamin K 16.3µg 2.4µg 12%
Sodium 253mg 7mg 11%
Folate 55µg 15µg 10%
Copper 0.115mg 0.193mg 9%
Fiber 1.5g 0.3g 5%
Phosphorus 60mg 97mg 5%
Manganese 0.495mg 0.605mg 5%
Vitamin E 0.55mg 0.01mg 4%
Choline 6.2mg 28.8mg 4%
Magnesium 16mg 30mg 3%
Potassium 62mg 121mg 2%
Vitamin B6 0.019mg 0.047mg 2%
Zinc 0.54mg 0.8mg 2%
Vitamin B5 0mg 0.068mg 1%
Protein 7.4g 8.08g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 44.2g 1.57g N/A
Sugar 0.75g 0.62g N/A
Tryptophan 0.086mg 0.12mg 0%
Threonine 0.198mg 0.402mg 0%
Isoleucine 0.275mg 0.435mg 0%
Leucine 0.514mg 0.713mg 0%
Lysine 0.144mg 0.452mg 0%
Methionine 0.131mg 0.108mg 0%
Phenylalanine 0.367mg 0.428mg 0%
Valine 0.312mg 0.446mg 0%
Histidine 0.158mg 0.221mg 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
2
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 FatsFats +705.4%
Contains more CarbsCarbs +2343.9%
Contains more OtherOther +38.9%
Contains more WaterWater +1042.6%
~equal in Protein ~8.08g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +736%
Contains more Poly. FatPolyunsaturated fat +723.6%
Contains less Sat. FatSaturated fat -87.4%

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/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.