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  6. Tofu vs. Lasagne

Tofu vs. Lasagne — In-Depth Nutrition Comparison

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Summary of differences between tofu and lasagne

  • Tofu has more calcium, manganese, copper, iron, phosphorus, magnesium, and vitamin B1; however, lasagne is higher in vitamin B12 and vitamin B3.
  • Tofu covers your daily need for calcium, 60% more than lasagne.
  • Tofu has 6 times more manganese than lasagne. While tofu has 1.181mg of manganese, lasagne has only 0.193mg.
  • Tofu has less sodium.
  • The glycemic index of lasagne is higher.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Lasagna with meat sauce, frozen, prepared.

Infographic

Tofu vs Lasagne 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 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 26% 17% 27% 30% 24% 49% 49% 25% 87%
Contains more MagnesiumMagnesium +190%
Contains more CalciumCalcium +676.1%
Contains more PotassiumPotassium +20.9%
Contains more IronIron +274.6%
Contains more CopperCopper +320%
Contains more ZincZinc +80.5%
Contains more PhosphorusPhosphorus +65.2%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +511.9%
~equal in Selenium ~15.9µg

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
3
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
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 8.3% 14% 17% 0% 18% 17% 29% 19% 28% 41% 18% 18% 13%
Contains more Vitamin B1Vitamin B1 +125.7%
Contains more Vitamin B2Vitamin B2 +37.8%
Contains more FolateFolate +20.8%
Contains more Vitamin CVitamin C +1150%
Contains more Vitamin B3Vitamin B3 +301%
Contains more Vitamin B5Vitamin B5 +142.9%
Contains more Vitamin B6Vitamin B6 +32.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Lasagne DV% diff.
Calcium 683mg 88mg 60%
Manganese 1.181mg 0.193mg 43%
Copper 0.378mg 0.09mg 32%
Polyunsaturated fat 4.921g 0.433g 30%
Iron 2.66mg 0.71mg 24%
Protein 17.27g 7.28g 20%
Sodium 14mg 373mg 16%
Vitamin B12 0µg 0.33µg 14%
Phosphorus 190mg 115mg 11%
Magnesium 58mg 20mg 9%
Vitamin B3 0.381mg 1.528mg 7%
Vitamin B1 0.158mg 0.07mg 7%
Cholesterol 0mg 17mg 6%
Vitamin K 7µg 6%
Fats 8.72g 4.92g 6%
Vitamin E 0.85mg 6%
Zinc 1.57mg 0.87mg 6%
Vitamin A 41µg 5%
Saturated fat 1.261g 2.348g 5%
Vitamin B5 0.133mg 0.323mg 4%
Starch 9.83g 4%
Choline 23.2mg 4%
Carbs 2.78g 15.36g 4%
Selenium 17.4µg 15.9µg 3%
Vitamin C 0.2mg 2.5mg 3%
Fiber 2.3g 1.7g 2%
Vitamin B2 0.102mg 0.074mg 2%
Vitamin B6 0.092mg 0.122mg 2%
Potassium 237mg 196mg 1%
Fructose 1.04g 1%
Folate 29µg 24µg 1%
Calories 144kcal 135kcal 0%
Net carbs 0.48g 13.66g N/A
Vitamin D 0IU 1IU 0%
Sugar 3.11g N/A
Trans fat 0g 0.196g N/A
Monounsaturated fat 1.925g 1.758g 0%
Tryptophan 0.235mg 0.085mg 0%
Threonine 0.785mg 0.219mg 0%
Isoleucine 0.849mg 0.224mg 0%
Leucine 1.392mg 0.578mg 0%
Lysine 0.883mg 0.486mg 0%
Methionine 0.211mg 0.164mg 0%
Phenylalanine 0.835mg 0.329mg 0%
Valine 0.87mg 0.285mg 0%
Histidine 0.431mg 0.183mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.026g N/A
Omega-3 - DPA 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.322g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
7% 5% 15% 71%
Protein: 7.28 g
Fats: 4.92 g
Carbs: 15.36 g
Water: 70.87 g
Other: 1.57 g
Contains more ProteinProtein +137.2%
Contains more FatsFats +77.2%
Contains more CarbsCarbs +452.5%
Contains more OtherOther +12.1%
~equal in Water ~70.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
3
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
52% 39% 10%
Saturated fat: Sat. Fat 2.348 g
Monounsaturated fat: Mono. Fat 1.758 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains less Sat. FatSaturated fat -46.3%
Contains more Poly. FatPolyunsaturated fat +1036.5%
~equal in Monounsaturated fat ~1.758g

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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/172475/nutrients
  2. Lasagne - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172114/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.