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  6. Tofu vs. Lasagne

Tofu vs. Lasagne — In-Depth Nutrition Comparison

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The main differences between Tofu and Lasagne

  • Tofu is richer in Iron, Calcium, Manganese, and Copper, yet Lasagne is richer in Vitamin B12, Selenium, Vitamin B3, and Vitamin B6.
  • Daily need coverage for Iron from Tofu is 58% higher.
  • Tofu contains 4 times more Calcium than Lasagne. Tofu contains 350mg of Calcium, while Lasagne contains 88mg.
  • Tofu contains less Saturated Fat.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Lasagna with meat sauce, frozen, prepared.

Infographic

Tofu vs Lasagne 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
6
:
4
Lasagne
Lasagne
Contains more Calcium +297.7%
Contains more Iron +654.9%
Contains more Magnesium +50%
Contains less Sodium -98.1%
Contains more Copper +114.4%
Contains more Manganese +213.5%
Contains more Phosphorus +18.6%
Contains more Potassium +62%
Contains more Selenium +78.7%
Equal in Zinc - 0.87
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Lasagne
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 27% 15% 50% 18% 49% 24% 30% 26% 87%
Contains more Calcium +297.7%
Contains more Iron +654.9%
Contains more Magnesium +50%
Contains less Sodium -98.1%
Contains more Copper +114.4%
Contains more Manganese +213.5%
Contains more Phosphorus +18.6%
Contains more Potassium +62%
Contains more Selenium +78.7%
Equal in Zinc - 0.87

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
1
:
10
Lasagne
Lasagne
Contains more Vitamin B1 +15.7%
Contains more Vitamin A +414.1%
Contains more Vitamin E +8400%
Contains more Vitamin C +2400%
Contains more Vitamin B2 +42.3%
Contains more Vitamin B3 +683.6%
Contains more Vitamin B5 +375%
Contains more Vitamin B6 +159.6%
Contains more Folate +60%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +191.7%
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%
Lasagne
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 17% 0% 9% 18% 18% 29% 20% 29% 18% 42% 18%
Contains more Vitamin B1 +15.7%
Contains more Vitamin A +414.1%
Contains more Vitamin E +8400%
Contains more Vitamin C +2400%
Contains more Vitamin B2 +42.3%
Contains more Vitamin B3 +683.6%
Contains more Vitamin B5 +375%
Contains more Vitamin B6 +159.6%
Contains more Folate +60%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +191.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Lasagne
Lasagne
Contains more Protein +11%
Contains more Water +19.3%
Contains more Carbs +721.4%
Contains more Other +118.1%
Equal in Protein - 7.28
Equal in Fats - 4.92
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
Lasagne
7% 5% 15% 71%
Protein: 7.28 g
Fats: 4.92 g
Carbs: 15.36 g
Water: 70.87 g
Other: 1.57 g
Contains more Protein +11%
Contains more Water +19.3%
Contains more Carbs +721.4%
Contains more Other +118.1%
Equal in Protein - 7.28
Equal in Fats - 4.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Lasagne
Lasagne
Contains less Saturated Fat -70.6%
Contains more Polyunsaturated fat +523.3%
Contains more Monounsaturated Fat +66.5%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Lasagne
52% 39% 10%
Saturated Fat: 2.348 g
Monounsaturated Fat: 1.758 g
Polyunsaturated fat: 0.433 g
Contains less Saturated Fat -70.6%
Contains more Polyunsaturated fat +523.3%
Contains more Monounsaturated Fat +66.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Lasagne
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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tofu Lasagne Opinion
Net carbs 1.57g 13.66g Lasagne
Protein 8.08g 7.28g Tofu
Fats 4.78g 4.92g Lasagne
Carbs 1.87g 15.36g Lasagne
Calories 76kcal 135kcal Lasagne
Starch 9.83g Lasagne
Fructose 1.04g Lasagne
Sugar 0.62g 3.11g Tofu
Fiber 0.3g 1.7g Lasagne
Calcium 350mg 88mg Tofu
Iron 5.36mg 0.71mg Tofu
Magnesium 30mg 20mg Tofu
Phosphorus 97mg 115mg Lasagne
Potassium 121mg 196mg Lasagne
Sodium 7mg 373mg Tofu
Zinc 0.8mg 0.87mg Lasagne
Copper 0.193mg 0.09mg Tofu
Manganese 0.605mg 0.193mg Tofu
Selenium 8.9µg 15.9µg Lasagne
Vitamin A 85IU 437IU Lasagne
Vitamin A RAE 41µg Lasagne
Vitamin E 0.01mg 0.85mg Lasagne
Vitamin D 0IU 1IU Lasagne
Vitamin C 0.1mg 2.5mg Lasagne
Vitamin B1 0.081mg 0.07mg Tofu
Vitamin B2 0.052mg 0.074mg Lasagne
Vitamin B3 0.195mg 1.528mg Lasagne
Vitamin B5 0.068mg 0.323mg Lasagne
Vitamin B6 0.047mg 0.122mg Lasagne
Folate 15µg 24µg Lasagne
Vitamin B12 0µg 0.33µg Lasagne
Vitamin K 2.4µg 7µg Lasagne
Tryptophan 0.12mg 0.085mg Tofu
Threonine 0.402mg 0.219mg Tofu
Isoleucine 0.435mg 0.224mg Tofu
Leucine 0.713mg 0.578mg Tofu
Lysine 0.452mg 0.486mg Lasagne
Methionine 0.108mg 0.164mg Lasagne
Phenylalanine 0.428mg 0.329mg Tofu
Valine 0.446mg 0.285mg Tofu
Histidine 0.221mg 0.183mg Tofu
Cholesterol 0mg 17mg Tofu
Trans Fat 0g 0.196g Tofu
Saturated Fat 0.691g 2.348g Tofu
Omega-3 - EPA 0g 0.001g Lasagne
Omega-3 - DPA 0g 0.003g Lasagne
Monounsaturated Fat 1.056g 1.758g Lasagne
Polyunsaturated fat 2.699g 0.433g Tofu
Omega-6 - Eicosadienoic acid 0.005g Lasagne
Omega-6 - Linoleic acid 0.322g Lasagne
Omega-3 - ALA 0.026g Lasagne
Omega-6 - Dihomo-gamma-linoleic acid 0.006g Lasagne

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Lasagne
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
20%
Lasagne
Minerals Daily Need Coverage Score
59%
Tofu
35%
Lasagne

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.49g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 366mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 1.657g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 13)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3)
Which food is richer in vitamins?
Lasagne
Lasagne is relatively richer in vitamins
Which food is richer in minerals?
?
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
  2. Lasagne - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172114/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.