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  6. Tofu vs. Fettuccine

Tofu vs. Fettuccine — In-Depth Nutrition Comparison

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How are tofu and fettuccine different?

  • Tofu is higher in iron, calcium, phosphorus, zinc, magnesium, and polyunsaturated fat; however, fettuccine is richer in vitamin B3 and fiber.
  • Daily need coverage for iron for tofu is 60% higher.
  • Tofu contains 13 times more calcium than fettuccine. While tofu contains 350mg of calcium, fettuccine contains only 28mg.
  • Tofu has less sodium.
  • Tofu has a lower glycemic index (15) than fettuccine (47).

Tofu, raw, regular, prepared with calcium sulfate and KASHI, STEAM MEAL, Chicken Fettuccine, Frozen Entree are the varieties used in this article.

Infographic

Tofu vs Fettuccine 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 8.4% 15% 23% 0% 2.7% 11% 22% 0% 0%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +1150%
Contains more IronIron +793.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +288%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +38.8%

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.
Tofu
Tofu
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
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% 9% 0% 23% 16% 34% 0% 12% 0% 0% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +150%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +4400%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B2Vitamin B2 +34.6%
Contains more Vitamin B3Vitamin B3 +823.1%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Fettuccine DV% diff.
Iron 5.36mg 0.6mg 60%
Calcium 350mg 28mg 32%
Manganese 0.605mg 26%
Copper 0.193mg 21%
Selenium 8.9µg 16%
Polyunsaturated fat 2.699g 0.4g 15%
Phosphorus 97mg 25mg 10%
Vitamin B3 0.195mg 1.8mg 10%
Fiber 0.3g 2g 7%
Sodium 7mg 166mg 7%
Zinc 0.8mg 0.1mg 6%
Magnesium 30mg 6mg 6%
Choline 28.8mg 5%
Cholesterol 0mg 14mg 5%
Carbs 1.87g 14g 4%
Protein 8.08g 6.2g 4%
Fats 4.78g 2.7g 3%
Vitamin E 0.01mg 0.45mg 3%
Vitamin K 2.4µg 2%
Folate 15µg 6µg 2%
Saturated fat 0.691g 0.9g 1%
Calories 76kcal 99kcal 1%
Vitamin B1 0.081mg 0.09mg 1%
Vitamin B5 0.068mg 1%
Vitamin B2 0.052mg 0.07mg 1%
Potassium 121mg 168mg 1%
Vitamin C 0.1mg 0%
Net carbs 1.57g 12g N/A
Sugar 0.62g 1.3g N/A
Vitamin B6 0.047mg 0.05mg 0%
Monounsaturated fat 1.056g 0.9g 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
6% 3% 14% 75% 2%
Protein: 6.2 g
Fats: 2.7 g
Carbs: 14 g
Water: 75.2 g
Other: 1.9 g
Contains more ProteinProtein +30.3%
Contains more FatsFats +77%
Contains more WaterWater +12.4%
Contains more CarbsCarbs +648.7%
Contains more OtherOther +163.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
3
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
41% 41% 18%
Saturated fat: Sat. Fat 0.9 g
Monounsaturated fat: Mono. Fat 0.9 g
Polyunsaturated fat: Poly. Fat 0.4 g
Contains less Sat. FatSaturated fat -23.2%
Contains more Mono. FatMonounsaturated fat +17.3%
Contains more Poly. FatPolyunsaturated fat +574.8%

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. 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.