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
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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 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% |
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 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -70% |
| Contains more Poly. FatPolyunsaturated fat | +574.8% |
~equal in
Monounsaturated fat
~1g