Tofu vs. Pasta — In-Depth Nutrition Comparison
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Significant differences between tofu and pasta
- Tofu has more calcium, manganese, copper, iron, phosphorus, magnesium, zinc, and potassium; however, pasta is richer in folate.
- Tofu covers your daily calcium needs 68% more than pasta.
- Pasta has 10 times less potassium than tofu. Tofu has 237mg of potassium, while pasta has 24mg.
- Pasta has a higher glycemic index. The glycemic index of pasta is 49, while the glycemic index of tofu is 15.
Specific food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Pasta, fresh-refrigerated, plain, cooked.
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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 | +222.2% |
| Contains more CalciumCalcium | +11283.3% |
| Contains more PotassiumPotassium | +887.5% |
| Contains more IronIron | +133.3% |
| Contains more CopperCopper | +306.5% |
| Contains more ZincZinc | +180.4% |
| Contains more PhosphorusPhosphorus | +201.6% |
| Contains more ManganeseManganese | +427.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -57.1% |
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 B6Vitamin B6 | +170.6% |
| Contains more Vitamin B1Vitamin B1 | +32.3% |
| Contains more Vitamin B2Vitamin B2 | +47.1% |
| Contains more Vitamin B3Vitamin B3 | +160.4% |
| Contains more Vitamin B5Vitamin B5 | +37.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +120.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +235.3% |
| Contains more FatsFats | +730.5% |
| Contains more OtherOther | +351.6% |
| Contains more CarbsCarbs | +796.8% |
~equal in
Water
~68.56g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1452.4% |
| Contains more Poly. FatPolyunsaturated fat | +1047.1% |
| Contains less Sat. FatSaturated fat | -88.1% |
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 Cholesterol |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Calcium | 683mg | 6mg | 68% |
| Manganese | 1.181mg | 0.224mg | 42% |
| Selenium | 17.4µg | 32% | |
| Copper | 0.378mg | 0.093mg | 32% |
| Polyunsaturated fat | 4.921g | 0.429g | 30% |
| Protein | 17.27g | 5.15g | 24% |
| Iron | 2.66mg | 1.14mg | 19% |
| Phosphorus | 190mg | 63mg | 18% |
| Fats | 8.72g | 1.05g | 12% |
| Cholesterol | 0mg | 33mg | 11% |
| Magnesium | 58mg | 18mg | 10% |
| Fiber | 2.3g | 9% | |
| Folate | 29µg | 64µg | 9% |
| Zinc | 1.57mg | 0.56mg | 9% |
| Carbs | 2.78g | 24.93g | 7% |
| Vitamin B12 | 0µg | 0.14µg | 6% |
| Potassium | 237mg | 24mg | 6% |
| Saturated fat | 1.261g | 0.15g | 5% |
| Monounsaturated fat | 1.925g | 0.124g | 5% |
| Vitamin B6 | 0.092mg | 0.034mg | 4% |
| Vitamin B2 | 0.102mg | 0.15mg | 4% |
| Vitamin B3 | 0.381mg | 0.992mg | 4% |
| Vitamin B1 | 0.158mg | 0.209mg | 4% |
| Calories | 144kcal | 131kcal | 1% |
| Vitamin B5 | 0.133mg | 0.183mg | 1% |
| Vitamin A | 6µg | 1% | |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 24.93g | N/A |
| Sodium | 14mg | 6mg | 0% |
| Tryptophan | 0.235mg | 0.065mg | 0% |
| Threonine | 0.785mg | 0.134mg | 0% |
| Isoleucine | 0.849mg | 0.197mg | 0% |
| Leucine | 1.392mg | 0.348mg | 0% |
| Lysine | 0.883mg | 0.097mg | 0% |
| Methionine | 0.211mg | 0.079mg | 0% |
| Phenylalanine | 0.835mg | 0.247mg | 0% |
| Valine | 0.87mg | 0.217mg | 0% |
| Histidine | 0.431mg | 0.103mg | 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
9%
15%
Minerals Daily Need Coverage Score
87%
16%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 33mg)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 34)
Which food is cheaper?
Tofu is cheaper (difference - $3)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food contains less Sodium?
Pasta contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Pasta is lower in Saturated fat (difference - 1.111g)
Which food is richer in vitamins?
Pasta is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)