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Tofu vs. Penne — In-Depth Nutrition Comparison

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Summary of differences between tofu and penne

  • Tofu has more iron, calcium, and polyunsaturated fat; however, penne is higher in fiber.
  • Tofu covers your daily need for iron, 57% more than penne.
  • Tofu has 7 times more polyunsaturated fat than penne. While tofu has 2.699g of polyunsaturated fat, penne has only 0.4g.
  • Tofu has less saturated fat.
  • The glycemic index of penne is higher.

These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and KASHI Three Cheese Penne, frozen, unprepared.

Infographic

Tofu vs Penne 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
6
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%
Penne
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 27% 11% 30% 0% 30% 51% 32% 0% 0%
Contains more CalciumCalcium +293.3%
Contains more IronIron +570%
Contains more CopperCopper +∞%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +37.5%
Contains more PhosphorusPhosphorus +21.6%
~equal in Magnesium ~30mg
~equal in Potassium ~122mg

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
10
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%
Penne
0
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Penne
2
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 g
Contains more ProteinProtein +41.8%
Contains more FatsFats +19.5%
Contains more WaterWater +16.8%
Contains more CarbsCarbs +798.4%
Contains more OtherOther +52.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Penne
0
62% 27% 11%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1 g
Polyunsaturated fat: Poly. Fat 0.4 g
Contains less Sat. FatSaturated fat -70%
Contains more Poly. FatPolyunsaturated fat +574.8%
~equal in Monounsaturated fat ~1g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Penne DV% diff.
Iron 5.36mg 0.8mg 57%
Calcium 350mg 89mg 26%
Manganese 0.605mg 26%
Copper 0.193mg 21%
Selenium 8.9µg 16%
Polyunsaturated fat 2.699g 0.4g 15%
Fiber 0.3g 2.7g 10%
Sodium 7mg 248mg 10%
Vitamin B1 0.081mg 7%
Saturated fat 0.691g 2.3g 7%
Carbs 1.87g 16.8g 5%
Choline 28.8mg 5%
Protein 8.08g 5.7g 5%
Folate 15µg 4%
Vitamin B6 0.047mg 4%
Cholesterol 0mg 12mg 4%
Vitamin B2 0.052mg 4%
Calories 76kcal 126kcal 3%
Phosphorus 97mg 118mg 3%
Zinc 0.8mg 1.1mg 3%
Vitamin K 2.4µg 2%
Vitamin B3 0.195mg 1%
Vitamin B5 0.068mg 1%
Fats 4.78g 4g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 14.1g N/A
Magnesium 30mg 30mg 0%
Potassium 121mg 122mg 0%
Sugar 0.62g 1.9g N/A
Vitamin E 0.01mg 0%
Trans fat 0g 0.2g N/A
Monounsaturated fat 1.056g 1g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Penne
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
0%
Penne
Minerals Daily Need Coverage Score
59%
Tofu
20%
Penne

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.28g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 241mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 1.609g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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.