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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 from 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, 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
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.
Tofu
Tofu
9
:
1
Fettuccine
Fettuccine
Contains more Calcium +1150%
Contains more Iron +793.3%
Contains more Magnesium +400%
Contains more Phosphorus +288%
Contains less Sodium -95.8%
Contains more Zinc +700%
Contains more Potassium +38.8%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Fettuccine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 5% 11% 15% 22% 3% 0% 0% 0%
Contains more Calcium +1150%
Contains more Iron +793.3%
Contains more Magnesium +400%
Contains more Phosphorus +288%
Contains less Sodium -95.8%
Contains more Zinc +700%
Contains more Potassium +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
:
5
Fettuccine
Fettuccine
Contains more Folate +150%
Contains more Vitamin E +4400%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B2 +34.6%
Contains more Vitamin B3 +823.1%
Equal in Vitamin B6 - 0.05
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Fettuccine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 0% 23% 17% 34% 0% 12% 5% 0% 0%
Contains more Folate +150%
Contains more Vitamin E +4400%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B2 +34.6%
Contains more Vitamin B3 +823.1%
Equal in Vitamin B6 - 0.05

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Fettuccine
Fettuccine
Contains more Protein +30.3%
Contains more Fats +77%
Contains more Water +12.4%
Contains more Carbs +648.7%
Contains more Other +163.9%
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Fettuccine
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 Protein +30.3%
Contains more Fats +77%
Contains more Water +12.4%
Contains more Carbs +648.7%
Contains more Other +163.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
3
:
0
Fettuccine
Fettuccine
Contains less Saturated Fat -23.2%
Contains more Monounsaturated Fat +17.3%
Contains more Polyunsaturated fat +574.8%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Fettuccine
41% 41% 18%
Saturated Fat: 0.9 g
Monounsaturated Fat: 0.9 g
Polyunsaturated fat: 0.4 g
Contains less Saturated Fat -23.2%
Contains more Monounsaturated Fat +17.3%
Contains more Polyunsaturated fat +574.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Fettuccine
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Fettuccine Opinion
Net carbs 1.57g 12g Fettuccine
Protein 8.08g 6.2g Tofu
Fats 4.78g 2.7g Tofu
Carbs 1.87g 14g Fettuccine
Calories 76kcal 99kcal Fettuccine
Sugar 0.62g 1.3g Tofu
Fiber 0.3g 2g Fettuccine
Calcium 350mg 28mg Tofu
Iron 5.36mg 0.6mg Tofu
Magnesium 30mg 6mg Tofu
Phosphorus 97mg 25mg Tofu
Potassium 121mg 168mg Fettuccine
Sodium 7mg 166mg Tofu
Zinc 0.8mg 0.1mg Tofu
Copper 0.193mg Tofu
Manganese 0.605mg Tofu
Selenium 8.9µg Tofu
Vitamin A 85IU Tofu
Vitamin E 0.01mg 0.45mg Fettuccine
Vitamin C 0.1mg Tofu
Vitamin B1 0.081mg 0.09mg Fettuccine
Vitamin B2 0.052mg 0.07mg Fettuccine
Vitamin B3 0.195mg 1.8mg Fettuccine
Vitamin B5 0.068mg Tofu
Vitamin B6 0.047mg 0.05mg Fettuccine
Folate 15µg 6µg Tofu
Vitamin K 2.4µg Tofu
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Cholesterol 0mg 14mg Tofu
Saturated Fat 0.691g 0.9g Tofu
Monounsaturated Fat 1.056g 0.9g Tofu
Polyunsaturated fat 2.699g 0.4g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Fettuccine
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
6%
Tofu
8%
Fettuccine
Minerals Daily Need Coverage Score
59%
Tofu
9%
Fettuccine

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.68g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 159mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.209g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 32)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $4)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
?
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. 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.