Tofu vs. Pita — In-Depth Nutrition Comparison
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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.
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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 | +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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
14%
Minerals Daily Need Coverage Score
59%
36%
Comparison summary
Which food contains less Sodium?
Tofu contains less Sodium (difference - 529mg)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is lower in Sugar?
Pita is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated fat?
Pita is lower in Saturated fat (difference - 0.525g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.