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  6. Spaghetti vs. Tofu yogurt

Spaghetti vs. Tofu yogurt — In-Depth Nutrition Comparison

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What are the differences between spaghetti and tofu yogurt?

  • Spaghetti is higher in selenium and fiber, yet tofu yogurt is higher in calcium, choline, iron, magnesium, and polyunsaturated fat.
  • Spaghetti's daily need coverage for selenium is 24% more.
  • Spaghetti has 9 times more fiber than tofu yogurt. While spaghetti has 1.8g of fiber, tofu yogurt has only 0.2g.

We used Pasta, cooked, unenriched, without added salt and Tofu yogurt types in this article.

Infographic

Spaghetti vs Tofu yogurt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Contains more CopperCopper +33.3%
Contains more ZincZinc +64.5%
Contains more PhosphorusPhosphorus +52.6%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +103.1%
Contains more MagnesiumMagnesium +122.2%
Contains more CalciumCalcium +1585.7%
Contains more IronIron +112%
~equal in Potassium ~47mg

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% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
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 8.3% 0.67% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +145%
Contains more FolateFolate +16.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +416.7%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +656.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.02mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spaghetti Tofu yogurt DV% diff.
Selenium 26.4µg 13µg 24%
Manganese 0.322mg 14%
Starch 26.01g 11%
Calcium 7mg 118mg 11%
Choline 6.4mg 48.4mg 8%
Iron 0.5mg 1.06mg 7%
Fiber 1.8g 0.2g 6%
Polyunsaturated fat 0.326g 1.017g 5%
Carbs 30.86g 15.96g 5%
Magnesium 18mg 40mg 5%
Protein 5.8g 3.5g 5%
Calories 158kcal 94kcal 3%
Vitamin K 0µg 3.5µg 3%
Phosphorus 58mg 38mg 3%
Vitamin B1 0.02mg 0.06mg 3%
Copper 0.1mg 0.075mg 3%
Vitamin C 0mg 2.5mg 3%
Zinc 0.51mg 0.31mg 2%
Vitamin E 0.06mg 0.31mg 2%
Vitamin B5 0.112mg 2%
Vitamin B6 0.049mg 0.02mg 2%
Fats 0.93g 1.8g 1%
Vitamin B3 0.4mg 0.24mg 1%
Sodium 1mg 35mg 1%
Monounsaturated fat 0.131g 0.4g 1%
Net carbs 29.06g 15.76g N/A
Potassium 44mg 47mg 0%
Sugar 0.56g 1.24g N/A
Vitamin A 0µg 2µg 0%
Vitamin B2 0.02mg 0.02mg 0%
Folate 7µg 6µg 0%
Saturated fat 0.176g 0.259g 0%
Tryptophan 0.083mg 0%
Threonine 0.206mg 0%
Isoleucine 0.228mg 0%
Leucine 0.44mg 0%
Lysine 0.133mg 0%
Methionine 0.065mg 0%
Phenylalanine 0.297mg 0%
Valine 0.262mg 0%
Histidine 0.132mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
Contains more ProteinProtein +65.7%
Contains more CarbsCarbs +93.4%
Contains more FatsFats +93.5%
Contains more WaterWater +24.7%
Contains more OtherOther +342.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
15% 24% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
Contains less Sat. FatSaturated fat -32%
Contains more Mono. FatMonounsaturated fat +205.3%
Contains more Poly. FatPolyunsaturated fat +212%

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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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/nutrients
  2. Tofu yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/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.