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Tofu vs. Noodles — In-Depth Nutrition Comparison

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What are the main differences between tofu and noodles?

  • Tofu is richer in calcium, manganese, copper, phosphorus, and iron, yet noodles is richer in folate, selenium, vitamin B1, and vitamin B3.
  • Tofu's daily need coverage for calcium is 67% higher.
  • Tofu has 4 times more copper than noodles. Tofu has 0.378mg of copper, while noodles has 0.098mg.
  • Tofu has a lower glycemic index than noodles.

We used Tofu, raw, firm, prepared with calcium sulfate and Noodles, egg, enriched, cooked types in this comparison.

Infographic

Tofu vs Noodles 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
8
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 15% 3.6% 3.4% 55% 33% 18% 33% 0.65% 41% 130%
Contains more MagnesiumMagnesium +176.2%
Contains more CalciumCalcium +5591.7%
Contains more PotassiumPotassium +523.7%
Contains more IronIron +81%
Contains more CopperCopper +285.7%
Contains more ZincZinc +141.5%
Contains more PhosphorusPhosphorus +150%
Contains more ManganeseManganese +274.9%
Contains less SodiumSodium -64.3%
Contains more SeleniumSelenium +37.4%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 1.5% 2% 3.4% 72% 31% 39% 16% 11% 11% 0% 63%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +82.9%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B3Vitamin B3 +445.1%
Contains more Vitamin B5Vitamin B5 +97.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +189.7%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Noodles DV% diff.
Calcium 683mg 12mg 67%
Manganese 1.181mg 0.315mg 38%
Copper 0.378mg 0.098mg 31%
Polyunsaturated fat 4.921g 0.552g 29%
Protein 17.27g 4.54g 25%
Phosphorus 190mg 76mg 16%
Iron 2.66mg 1.47mg 15%
Folate 29µg 84µg 14%
Selenium 17.4µg 23.9µg 12%
Vitamin B1 0.158mg 0.289mg 11%
Vitamin B3 0.381mg 2.077mg 11%
Fats 8.72g 2.07g 10%
Cholesterol 0mg 29mg 10%
Magnesium 58mg 21mg 9%
Zinc 1.57mg 0.65mg 8%
Carbs 2.78g 25.16g 7%
Potassium 237mg 38mg 6%
Choline 25.7mg 5%
Fiber 2.3g 1.2g 4%
Vitamin B6 0.092mg 0.046mg 4%
Vitamin B12 0µg 0.09µg 4%
Saturated fat 1.261g 0.419g 4%
Vitamin B2 0.102mg 0.136mg 3%
Vitamin B5 0.133mg 0.263mg 3%
Monounsaturated fat 1.925g 0.581g 3%
Vitamin D* 0 IU 4 IU 1%
Vitamin D 0µg 0.1µg 1%
Vitamin A 6µg 1%
Vitamin E 0.17mg 1%
Calories 144kcal 138kcal 0%
Protein per 100 calories 12g 3.3g N/A
Calories per 10 g protein 83kcal 304kcal N/A
Weight per 100 calories 69g 72g N/A
Unsaturated / Saturated Fat ratio 5.4 2.7 N/A
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 23.96g N/A
Sugar 0.4g N/A
Sodium 14mg 5mg 0%
Trans fat 0g 0.029g N/A
Tryptophan 0.235mg 0.043mg 0%
Threonine 0.785mg 0.138mg 0%
Isoleucine 0.849mg 0.19mg 0%
Leucine 1.392mg 0.365mg 0%
Lysine 0.883mg 0.137mg 0%
Methionine 0.211mg 0.086mg 0%
Phenylalanine 0.835mg 0.24mg 0%
Valine 0.87mg 0.22mg 0%
Histidine 0.431mg 0.121mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Contains more ProteinProtein +280.4%
Contains more FatsFats +321.3%
Contains more OtherOther +180%
Contains more CarbsCarbs +805%
~equal in Water ~67.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
27% 37% 36%
Saturated fat: Sat. Fat 0.419 g
Monounsaturated fat: Mono. Fat 0.581 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains more Mono. FatMonounsaturated fat +231.3%
Contains more Poly. FatPolyunsaturated fat +791.5%
Contains less Sat. FatSaturated fat -66.8%

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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. Noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169732/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.