Tofu vs. Pastry — In-Depth Nutrition Comparison
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The main differences between tofu and pastry
- Tofu is richer in iron and calcium, yet pastry is richer in selenium, vitamin B1, vitamin B3, vitamin B2, folate, and vitamin K.
- Daily need coverage for saturated fat for pastry is 45% higher.
- Tofu contains 35 times more calcium than pastry. Tofu contains 350mg of calcium, while pastry contains 10mg.
- Tofu contains less saturated fat.
- Tofu has a lower glycemic index than pastry.
Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Puff pastry, frozen, ready-to-bake.
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.
| Contains more MagnesiumMagnesium | +87.5% |
| Contains more CalciumCalcium | +3400% |
| Contains more PotassiumPotassium | +98.4% |
| Contains more IronIron | +109.4% |
| Contains more CopperCopper | +69.3% |
| Contains more ZincZinc | +50.9% |
| Contains more PhosphorusPhosphorus | +61.7% |
| Contains less SodiumSodium | -97.2% |
| Contains more ManganeseManganese | +24% |
| Contains more SeleniumSelenium | +171.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +123.8% |
| Contains more CholineCholine | +350% |
| Contains more Vitamin EVitamin E | +5300% |
| Contains more Vitamin B1Vitamin B1 | +391.4% |
| Contains more Vitamin B2Vitamin B2 | +444.2% |
| Contains more Vitamin B3Vitamin B3 | +2037.4% |
| Contains more Vitamin KVitamin K | +570.8% |
| Contains more FolateFolate | +420% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fats | 4.78g | 38.1g | 51% |
| Monounsaturated fat | 1.056g | 21.597g | 51% |
| Saturated fat | 0.691g | 9.643g | 41% |
| Iron | 5.36mg | 2.56mg | 35% |
| Calcium | 350mg | 10mg | 34% |
| Selenium | 8.9µg | 24.2µg | 28% |
| Vitamin B1 | 0.081mg | 0.398mg | 26% |
| Vitamin B3 | 0.195mg | 4.168mg | 25% |
| Calories | 76kcal | 551kcal | 24% |
| Vitamin B2 | 0.052mg | 0.283mg | 18% |
| Folate | 15µg | 78µg | 16% |
| Polyunsaturated fat | 2.699g | 4.894g | 15% |
| Carbs | 1.87g | 45.1g | 14% |
| Vitamin K | 2.4µg | 16.1µg | 11% |
| Sodium | 7mg | 249mg | 11% |
| Copper | 0.193mg | 0.114mg | 9% |
| Fiber | 0.3g | 1.5g | 5% |
| Phosphorus | 97mg | 60mg | 5% |
| Manganese | 0.605mg | 0.488mg | 5% |
| Vitamin E | 0.01mg | 0.54mg | 4% |
| Choline | 28.8mg | 6.4mg | 4% |
| Magnesium | 30mg | 16mg | 3% |
| Potassium | 121mg | 61mg | 2% |
| Vitamin B6 | 0.047mg | 0.021mg | 2% |
| Protein | 8.08g | 7.3g | 2% |
| Zinc | 0.8mg | 0.53mg | 2% |
| Vitamin B5 | 0.068mg | 0mg | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 1.57g | 43.6g | N/A |
| Sugar | 0.62g | 0.74g | N/A |
| Tryptophan | 0.12mg | 0.085mg | 0% |
| Threonine | 0.402mg | 0.196mg | 0% |
| Isoleucine | 0.435mg | 0.272mg | 0% |
| Leucine | 0.713mg | 0.508mg | 0% |
| Lysine | 0.452mg | 0.142mg | 0% |
| Methionine | 0.108mg | 0.129mg | 0% |
| Phenylalanine | 0.428mg | 0.362mg | 0% |
| Valine | 0.446mg | 0.308mg | 0% |
| Histidine | 0.221mg | 0.156mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +894.7% |
| Contains more FatsFats | +697.1% |
| Contains more CarbsCarbs | +2311.8% |
| Contains more OtherOther | +38.9% |
~equal in
Protein
~7.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92.8% |
| Contains more Mono. FatMonounsaturated fat | +1945.2% |
| Contains more Poly. FatPolyunsaturated fat | +81.3% |