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Tofu vs. Ravioli — In-Depth Nutrition Comparison

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What are the main differences between tofu and ravioli?

  • Tofu is richer in iron, calcium, manganese, selenium, phosphorus, and copper, while ravioli is higher in vitamin E and vitamin B3.
  • Tofu's daily need coverage for iron is 58% higher.
  • Ravioli has 11 times less calcium than tofu. Tofu has 350mg of calcium, while ravioli has 33mg.
  • Tofu is lower in sodium.
  • Ravioli has a higher glycemic index (39) than tofu (15).

We used Tofu, raw, regular, prepared with calcium sulfate and Ravioli, cheese-filled, canned types in this comparison.

Infographic

Tofu vs Ravioli 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
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% 9.9% 20% 28% 47% 9.8% 21% 40% 23% 19%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +960.6%
Contains more IronIron +624.3%
Contains more CopperCopper +35.9%
Contains more ZincZinc +122.2%
Contains more PhosphorusPhosphorus +94%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +243.8%
Contains more SeleniumSelenium +154.3%
Contains more PotassiumPotassium +91.7%

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
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%
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% 3.3% 17% 0% 19% 18% 20% 16% 24% 3.8% 5.8% 15% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more CholineCholine +203.2%
Contains more Vitamin EVitamin E +8400%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B3Vitamin B3 +443.6%
Contains more Vitamin B5Vitamin B5 +300%
Contains more Vitamin B6Vitamin B6 +117%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.074mg
~equal in Vitamin K ~2.3µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
3
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
2% 14% 81%
Protein: 2.48 g
Fats: 1.45 g
Carbs: 13.64 g
Water: 80.91 g
Other: 1.52 g
Contains more ProteinProtein +225.8%
Contains more FatsFats +229.7%
Contains more CarbsCarbs +629.4%
Contains more OtherOther +111.1%
~equal in Water ~80.91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
3
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
55% 32% 14%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.418 g
Polyunsaturated fat: Poly. Fat 0.182 g
Contains more Mono. FatMonounsaturated fat +152.6%
Contains more Poly. FatPolyunsaturated fat +1383%
~equal in Saturated fat ~0.723g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Ravioli
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Tofu Ravioli DV% diff.
Iron 5.36mg 0.74mg 58%
Calcium 350mg 33mg 32%
Manganese 0.605mg 0.176mg 19%
Polyunsaturated fat 2.699g 0.182g 17%
Sodium 7mg 306mg 13%
Protein 8.08g 2.48g 11%
Selenium 8.9µg 3.5µg 10%
Phosphorus 97mg 50mg 7%
Vitamin E 0.01mg 0.85mg 6%
Copper 0.193mg 0.142mg 6%
Fats 4.78g 1.45g 5%
Vitamin B3 0.195mg 1.06mg 5%
Fiber 0.3g 1.3g 4%
Vitamin B5 0.068mg 0.272mg 4%
Zinc 0.8mg 0.36mg 4%
Magnesium 30mg 15mg 4%
Vitamin B6 0.047mg 0.102mg 4%
Carbs 1.87g 13.64g 4%
Choline 28.8mg 9.5mg 4%
Potassium 121mg 232mg 3%
Vitamin B2 0.052mg 0.08mg 2%
Monounsaturated fat 1.056g 0.418g 2%
Vitamin B1 0.081mg 0.074mg 1%
Vitamin A 10µg 1%
Folate 15µg 20µg 1%
Cholesterol 0mg 3mg 1%
Vitamin B12 0µg 0.03µg 1%
Calories 76kcal 77kcal 0%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 12.34g N/A
Sugar 0.62g 3.72g N/A
Vitamin K 2.4µg 2.3µg 0%
Saturated fat 0.691g 0.723g 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Ravioli
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
11%
Ravioli
Minerals Daily Need Coverage Score
59%
Tofu
23%
Ravioli

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 3.1g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 299mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 0.032g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 24)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Ravioli
Ravioli is relatively richer in vitamins

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. Ravioli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173328/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.