Tofu vs. Penne — In-Depth Nutrition Comparison
Compare
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
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.
| 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 | +∞% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
0%
Minerals Daily Need Coverage Score
59%
20%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 1.28g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 241mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 1.609g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
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.