Tofu vs. Pita — In-Depth Nutrition Comparison
Compare
Significant differences between tofu and pita
- Tofu has more iron, calcium, manganese, monounsaturated fat, and polyunsaturated fat; however, pita is richer in vitamin B1, vitamin B3, fiber, and vitamin B5.
- Tofu covers your daily iron needs 50% more than pita.
- Pita has 10 times less monounsaturated fat than tofu. Tofu has 1.056g of monounsaturated fat, while pita has 0.105g.
- Tofu contains less sodium.
- Pita has a higher glycemic index. The glycemic index of pita is 68, while the glycemic index of tofu is 15.
Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Bread, pita, white, unenriched.
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 MagnesiumMagnesium | +15.4% |
| Contains more CalciumCalcium | +307% |
| Contains more IronIron | +282.9% |
| Contains more CopperCopper | +14.9% |
| Contains less SodiumSodium | -98.7% |
| Contains more ManganeseManganese | +25.8% |
| Contains more SeleniumSelenium | +∞% |
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 B6Vitamin B6 | +38.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +229.6% |
| Contains more Vitamin B2Vitamin B2 | +86.5% |
| Contains more Vitamin B3Vitamin B3 | +998.5% |
| Contains more Vitamin B5Vitamin B5 | +483.8% |
| Contains more FolateFolate | +60% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 1.4mg | 50% |
| Calcium | 350mg | 86mg | 26% |
| Sodium | 7mg | 536mg | 23% |
| Carbs | 1.87g | 55.7g | 18% |
| Vitamin B1 | 0.081mg | 0.267mg | 16% |
| Selenium | 8.9µg | 16% | |
| Polyunsaturated fat | 2.699g | 0.535g | 14% |
| Vitamin B3 | 0.195mg | 2.142mg | 12% |
| Calories | 76kcal | 275kcal | 10% |
| Fiber | 0.3g | 2.2g | 8% |
| Vitamin B5 | 0.068mg | 0.397mg | 7% |
| Fats | 4.78g | 1.2g | 6% |
| Manganese | 0.605mg | 0.481mg | 5% |
| Choline | 28.8mg | 5% | |
| Copper | 0.193mg | 0.168mg | 3% |
| Vitamin B2 | 0.052mg | 0.097mg | 3% |
| Vitamin K | 2.4µg | 2% | |
| Folate | 15µg | 24µg | 2% |
| Monounsaturated fat | 1.056g | 0.105g | 2% |
| Saturated fat | 0.691g | 0.166g | 2% |
| Protein | 8.08g | 9.1g | 2% |
| Magnesium | 30mg | 26mg | 1% |
| Vitamin B6 | 0.047mg | 0.034mg | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 1.57g | 53.5g | N/A |
| Potassium | 121mg | 120mg | 0% |
| Sugar | 0.62g | N/A | |
| Zinc | 0.8mg | 0.84mg | 0% |
| Phosphorus | 97mg | 97mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.12mg | 0.105mg | 0% |
| Threonine | 0.402mg | 0.257mg | 0% |
| Isoleucine | 0.435mg | 0.349mg | 0% |
| Leucine | 0.713mg | 0.634mg | 0% |
| Lysine | 0.452mg | 0.219mg | 0% |
| Methionine | 0.108mg | 0.16mg | 0% |
| Phenylalanine | 0.428mg | 0.446mg | 0% |
| Valine | 0.446mg | 0.394mg | 0% |
| Histidine | 0.221mg | 0.195mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +298.3% |
| Contains more WaterWater | +163.4% |
| Contains more ProteinProtein | +12.6% |
| Contains more CarbsCarbs | +2878.6% |
| Contains more OtherOther | +163.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +905.7% |
| Contains more Poly. FatPolyunsaturated fat | +404.5% |
| Contains less Sat. FatSaturated fat | -76% |