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Tofu vs. Pasta — In-Depth Nutrition Comparison

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Differences between tofu and pasta

  • Tofu has more iron, calcium, manganese, and copper, while pasta has more folate, vitamin B1, vitamin B2, and vitamin B12.
  • Tofu's daily need coverage for iron is 53% higher.
  • Pasta contains 58 times less calcium than tofu. Tofu contains 350mg of calcium, while pasta contains 6mg.
  • Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of pasta is 49.

The food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Tofu vs Pasta 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
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%
Pasta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +5733.3%
Contains more PotassiumPotassium +404.2%
Contains more IronIron +370.2%
Contains more CopperCopper +107.5%
Contains more ZincZinc +42.9%
Contains more PhosphorusPhosphorus +54%
Contains more ManganeseManganese +170.1%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -14.3%

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
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%
Pasta
7
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +38.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +158%
Contains more Vitamin B2Vitamin B2 +188.5%
Contains more Vitamin B3Vitamin B3 +408.7%
Contains more Vitamin B5Vitamin B5 +169.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +326.7%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
4
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Pasta
1
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more ProteinProtein +56.9%
Contains more FatsFats +355.2%
Contains more WaterWater +23.3%
Contains more OtherOther +132.3%
Contains more CarbsCarbs +1233.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +751.6%
Contains more Poly. FatPolyunsaturated fat +529.1%
Contains less Sat. FatSaturated fat -78.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Pasta DV% diff.
Iron 5.36mg 1.14mg 53%
Calcium 350mg 6mg 34%
Manganese 0.605mg 0.224mg 17%
Selenium 8.9µg 16%
Polyunsaturated fat 2.699g 0.429g 15%
Folate 15µg 64µg 12%
Cholesterol 0mg 33mg 11%
Copper 0.193mg 0.093mg 11%
Vitamin B1 0.081mg 0.209mg 11%
Carbs 1.87g 24.93g 8%
Vitamin B2 0.052mg 0.15mg 8%
Vitamin B12 0µg 0.14µg 6%
Fats 4.78g 1.05g 6%
Protein 8.08g 5.15g 6%
Choline 28.8mg 5%
Vitamin B3 0.195mg 0.992mg 5%
Phosphorus 97mg 63mg 5%
Calories 76kcal 131kcal 3%
Magnesium 30mg 18mg 3%
Potassium 121mg 24mg 3%
Saturated fat 0.691g 0.15g 2%
Zinc 0.8mg 0.56mg 2%
Vitamin B5 0.068mg 0.183mg 2%
Vitamin K 2.4µg 2%
Monounsaturated fat 1.056g 0.124g 2%
Fiber 0.3g 1%
Vitamin B6 0.047mg 0.034mg 1%
Vitamin A 6µg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 24.93g N/A
Sugar 0.62g N/A
Sodium 7mg 6mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0.065mg 0%
Threonine 0.402mg 0.134mg 0%
Isoleucine 0.435mg 0.197mg 0%
Leucine 0.713mg 0.348mg 0%
Lysine 0.452mg 0.097mg 0%
Methionine 0.108mg 0.079mg 0%
Phenylalanine 0.428mg 0.247mg 0%
Valine 0.446mg 0.217mg 0%
Histidine 0.221mg 0.103mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Pasta
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Pasta
Minerals Daily Need Coverage Score
59%
Tofu
16%
Pasta

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 33mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 34)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Pasta
Pasta is lower in Saturated fat (difference - 0.541g)
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
  2. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.