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Tofu vs. Pizza — In-Depth Nutrition Comparison

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What are the main differences between tofu and pizza?

  • Tofu is richer in iron and calcium, while pizza is higher in vitamin B1, vitamin B3, selenium, folate, vitamin B12, and phosphorus.
  • Tofu's daily need coverage for iron is 36% higher.
  • Pizza has 2 times less calcium than tofu. Tofu has 350mg of calcium, while pizza has 188mg.
  • Tofu is lower in saturated fat.
  • Pizza has a higher glycemic index (60) than tofu (15).

We used Tofu, raw, regular, prepared with calcium sulfate and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust types in this comparison.

Infographic

Tofu vs Pizza 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
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%
Pizza
Pizza
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 56% 15% 93% 35% 37% 93% 78% 47% 109%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +86.2%
Contains more IronIron +116.1%
Contains more CopperCopper +83.8%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +68.1%
Contains more PotassiumPotassium +42.1%
Contains more ZincZinc +67.5%
Contains more PhosphorusPhosphorus +122.7%
Contains more SeleniumSelenium +123.6%

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.
Tofu
Tofu
2
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%
Pizza
Pizza
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 4.7% 23% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +75.6%
Contains more Vitamin CVitamin C +1300%
Contains more Vitamin EVitamin E +8200%
Contains more Vitamin B1Vitamin B1 +381.5%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin B3Vitamin B3 +1861.5%
Contains more Vitamin B6Vitamin B6 +70.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +179.2%
Contains more FolateFolate +520%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Pizza
Pizza
4
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 g
Contains more WaterWater +95.9%
Contains more ProteinProtein +41%
Contains more FatsFats +102.7%
Contains more CarbsCarbs +1682.4%
Contains more OtherOther +236.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Pizza
Pizza
1
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 g
Contains less Sat. FatSaturated fat -84.5%
Contains more Poly. FatPolyunsaturated fat +60.6%
Contains more Mono. FatMonounsaturated fat +147%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Pizza
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 Pizza DV% diff.
Iron 5.36mg 2.48mg 36%
Vitamin B1 0.081mg 0.39mg 26%
Sodium 7mg 598mg 26%
Vitamin B3 0.195mg 3.825mg 23%
Selenium 8.9µg 19.9µg 20%
Folate 15µg 93µg 20%
Vitamin B12 0µg 0.42µg 18%
Saturated fat 0.691g 4.465g 17%
Phosphorus 97mg 216mg 17%
Calcium 350mg 188mg 16%
Starch 26.95g 11%
Vitamin B2 0.052mg 0.195mg 11%
Manganese 0.605mg 0.36mg 11%
Calories 76kcal 266kcal 10%
Carbs 1.87g 33.33g 10%
Copper 0.193mg 0.105mg 10%
Fiber 0.3g 2.3g 8%
Vitamin A 69µg 8%
Fats 4.78g 9.69g 8%
Protein 8.08g 11.39g 7%
Polyunsaturated fat 2.699g 1.681g 7%
Cholesterol 0mg 17mg 6%
Zinc 0.8mg 1.34mg 5%
Vitamin E 0.01mg 0.83mg 5%
Vitamin K 2.4µg 6.7µg 4%
Monounsaturated fat 1.056g 2.608g 4%
Vitamin B6 0.047mg 0.08mg 3%
Potassium 121mg 172mg 2%
Choline 28.8mg 16.4mg 2%
Vitamin B5 0.068mg 1%
Fructose 1g 1%
Magnesium 30mg 24mg 1%
Vitamin C 0.1mg 1.4mg 1%
Net carbs 1.57g 31.03g N/A
Sugar 0.62g 3.58g N/A
Trans fat 0g 0.241g N/A
Tryptophan 0.12mg 0%
Threonine 0.402mg 0.41mg 0%
Isoleucine 0.435mg 0.564mg 0%
Leucine 0.713mg 1.139mg 0%
Lysine 0.452mg 0.77mg 0%
Methionine 0.108mg 0.264mg 0%
Phenylalanine 0.428mg 0.664mg 0%
Valine 0.446mg 0.72mg 0%
Histidine 0.221mg 0.355mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.175g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.367g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Pizza
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
33%
Pizza
Minerals Daily Need Coverage Score
59%
Tofu
58%
Pizza

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.96g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 591mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 3.774g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Pizza
Pizza 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
  2. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.