Tofu vs. Puff pastry — In-Depth Nutrition Comparison
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How are tofu and puff pastry different?
- Tofu is richer in iron and calcium, while puff pastry is higher in selenium, vitamin B3, vitamin B1, vitamin B2, vitamin K, and folate.
- Tofu covers your daily need for iron, 35% more than puff pastry.
- Tofu contains 35 times more calcium than puff pastry. Tofu contains 350mg of calcium, while puff pastry contains 10mg.
- Tofu is lower in saturated fat.
- Puff pastry has a higher glycemic index (56) than tofu (15).
Tofu, raw, regular, prepared with calcium sulfate and Puff pastry, frozen, ready-to-bake, baked types were used in this article.
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 MagnesiumMagnesium | +87.5% |
| Contains more CalciumCalcium | +3400% |
| Contains more PotassiumPotassium | +95.2% |
| Contains more IronIron | +106.2% |
| Contains more CopperCopper | +67.8% |
| Contains more ZincZinc | +48.1% |
| Contains more PhosphorusPhosphorus | +61.7% |
| Contains less SodiumSodium | -97.2% |
| Contains more ManganeseManganese | +22.2% |
| Contains more SeleniumSelenium | +175.3% |
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 B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +147.4% |
| Contains more CholineCholine | +364.5% |
| Contains more Vitamin EVitamin E | +5400% |
| Contains more Vitamin B1Vitamin B1 | +298.8% |
| Contains more Vitamin B2Vitamin B2 | +396.2% |
| Contains more Vitamin B3Vitamin B3 | +1848.7% |
| Contains more Vitamin KVitamin K | +579.2% |
| Contains more FolateFolate | +266.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
Protein:
7.4 g
Fats:
38.5 g
Carbs:
45.7 g
Water:
7.4 g
Other:
1 g
| Contains more WaterWater | +1042.6% |
| Contains more FatsFats | +705.4% |
| Contains more CarbsCarbs | +2343.9% |
| Contains more OtherOther | +38.9% |
~equal in
Protein
~7.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.691 g
Monounsaturated fat:
Mono. Fat
1.056 g
Polyunsaturated fat:
Poly. Fat
2.699 g
Saturated fat:
Sat. Fat
5.502 g
Monounsaturated fat:
Mono. Fat
8.828 g
Polyunsaturated fat:
Poly. Fat
22.228 g
| Contains less Sat. FatSaturated fat | -87.4% |
| Contains more Mono. FatMonounsaturated fat | +736% |
| Contains more Poly. FatPolyunsaturated fat | +723.6% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 2.699g | 22.228g | 130% |
| Fats | 4.78g | 38.5g | 52% |
| Iron | 5.36mg | 2.6mg | 35% |
| Calcium | 350mg | 10mg | 34% |
| Selenium | 8.9µg | 24.5µg | 28% |
| Calories | 76kcal | 558kcal | 24% |
| Vitamin B3 | 0.195mg | 3.8mg | 23% |
| Saturated fat | 0.691g | 5.502g | 22% |
| Vitamin B1 | 0.081mg | 0.323mg | 20% |
| Monounsaturated fat | 1.056g | 8.828g | 19% |
| Vitamin B2 | 0.052mg | 0.258mg | 16% |
| Carbs | 1.87g | 45.7g | 15% |
| Vitamin K | 2.4µg | 16.3µg | 12% |
| Sodium | 7mg | 253mg | 11% |
| Folate | 15µg | 55µg | 10% |
| Copper | 0.193mg | 0.115mg | 9% |
| Fiber | 0.3g | 1.5g | 5% |
| Phosphorus | 97mg | 60mg | 5% |
| Manganese | 0.605mg | 0.495mg | 5% |
| Vitamin E | 0.01mg | 0.55mg | 4% |
| Choline | 28.8mg | 6.2mg | 4% |
| Magnesium | 30mg | 16mg | 3% |
| Potassium | 121mg | 62mg | 2% |
| Vitamin B6 | 0.047mg | 0.019mg | 2% |
| Zinc | 0.8mg | 0.54mg | 2% |
| Vitamin B5 | 0.068mg | 0mg | 1% |
| Protein | 8.08g | 7.4g | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 1.57g | 44.2g | N/A |
| Sugar | 0.62g | 0.75g | N/A |
| Tryptophan | 0.12mg | 0.086mg | 0% |
| Threonine | 0.402mg | 0.198mg | 0% |
| Isoleucine | 0.435mg | 0.275mg | 0% |
| Leucine | 0.713mg | 0.514mg | 0% |
| Lysine | 0.452mg | 0.144mg | 0% |
| Methionine | 0.108mg | 0.131mg | 0% |
| Phenylalanine | 0.428mg | 0.367mg | 0% |
| Valine | 0.446mg | 0.312mg | 0% |
| Histidine | 0.221mg | 0.158mg | 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%
24%
Minerals Daily Need Coverage Score
59%
43%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 0.13g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 246mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 4.811g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food contains less Cholesterol?
?
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?
?
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.