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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

Tofu vs Puff pastry 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
9
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
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.
Tofu
Tofu
4
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%
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% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Puff pastry 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
7% 39% 46% 7%
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
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
15% 24% 61%
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%

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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.