Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Tofu vs Pasta - In-Depth Nutrition Comparison

Compare

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.

Specific food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Tofu vs Pasta 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
7
:
1
Pasta
Contains more Calcium +11283.3%
Contains more Iron +133.3%
Contains more Magnesium +222.2%
Contains more Phosphorus +201.6%
Contains more Potassium +887.5%
Contains more Zinc +180.4%
Contains more Copper +306.5%
Contains less Sodium -57.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 43% 13% 27% 3% 1% 16% 31%
Contains more Calcium +11283.3%
Contains more Iron +133.3%
Contains more Magnesium +222.2%
Contains more Phosphorus +201.6%
Contains more Potassium +887.5%
Contains more Zinc +180.4%
Contains more Copper +306.5%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
4
:
6
Pasta
Contains more Vitamin A +730%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +170.6%
Contains more Vitamin B1 +32.3%
Contains more Vitamin B2 +47.1%
Contains more Vitamin B3 +160.4%
Contains more Vitamin B5 +37.6%
Contains more Folate +120.7%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Contains more Vitamin A +730%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +170.6%
Contains more Vitamin B1 +32.3%
Contains more Vitamin B2 +47.1%
Contains more Vitamin B3 +160.4%
Contains more Vitamin B5 +37.6%
Contains more Folate +120.7%
Contains more Vitamin B12 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Pasta
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Pasta Opinion
Net carbs 0.48g 24.93g Pasta
Protein 17.27g 5.15g Tofu
Fats 8.72g 1.05g Tofu
Carbs 2.78g 24.93g Pasta
Calories 144kcal 131kcal Tofu
Starch g g
Fructose g g
Sugar g g
Fiber 2.3g g Tofu
Calcium 683mg 6mg Tofu
Iron 2.66mg 1.14mg Tofu
Magnesium 58mg 18mg Tofu
Phosphorus 190mg 63mg Tofu
Potassium 237mg 24mg Tofu
Sodium 14mg 6mg Pasta
Zinc 1.57mg 0.56mg Tofu
Copper 0.378mg 0.093mg Tofu
Vitamin A 166IU 20IU Tofu
Vitamin E mg mg
Vitamin D 0IU IU Tofu
Vitamin D 0µg µg Tofu
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.209mg Pasta
Vitamin B2 0.102mg 0.15mg Pasta
Vitamin B3 0.381mg 0.992mg Pasta
Vitamin B5 0.133mg 0.183mg Pasta
Vitamin B6 0.092mg 0.034mg Tofu
Folate 29µg 64µg Pasta
Vitamin B12 0µg 0.14µg Pasta
Vitamin K µg µg
Tryptophan 0.235mg 0.065mg Tofu
Threonine 0.785mg 0.134mg Tofu
Isoleucine 0.849mg 0.197mg Tofu
Leucine 1.392mg 0.348mg Tofu
Lysine 0.883mg 0.097mg Tofu
Methionine 0.211mg 0.079mg Tofu
Phenylalanine 0.835mg 0.247mg Tofu
Valine 0.87mg 0.217mg Tofu
Histidine 0.431mg 0.103mg Tofu
Cholesterol 0mg 33mg Tofu
Trans Fat 0g g Pasta
Saturated Fat 1.261g 0.15g Pasta
Monounsaturated Fat 1.925g 0.124g Tofu
Polyunsaturated fat 4.921g 0.429g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Pasta
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
11
Tofu
16
Pasta
Mineral Summary Score
77
Tofu
17
Pasta

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Tofu
31%
Pasta
Carbohydrates
3%
Tofu
25%
Pasta
Fats
40%
Tofu
5%
Pasta

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 33mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 34)
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 contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 1.111g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.