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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.

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" 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%
Pasta
Pasta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
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.
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%
Pasta
Pasta
7
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% 0% 2% 0% 52% 35% 19% 11% 7.8% 18% 0% 48%
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%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Tofu Pasta DV% diff.
Calcium 683mg 6mg 68%
Manganese 1.181mg 0.224mg 42%
Copper 0.378mg 0.093mg 32%
Selenium 17.4µg 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%
Zinc 1.57mg 0.56mg 9%
Folate 29µg 64µg 9%
Carbs 2.78g 24.93g 7%
Potassium 237mg 24mg 6%
Vitamin B12 0µg 0.14µg 6%
Saturated fat 1.261g 0.15g 5%
Monounsaturated fat 1.925g 0.124g 5%
Vitamin B1 0.158mg 0.209mg 4%
Vitamin B2 0.102mg 0.15mg 4%
Vitamin B3 0.381mg 0.992mg 4%
Vitamin B6 0.092mg 0.034mg 4%
Calories 144kcal 131kcal 1%
Vitamin A 6µg 1%
Vitamin B5 0.133mg 0.183mg 1%
Protein per 100 calories 12g 3.9g N/A
Calories per 10 g protein 83kcal 254kcal N/A
Weight per 100 calories 69g 76g N/A
Unsaturated / Saturated Fat ratio 5.4 3.7 N/A
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%

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
Pasta
Pasta
1
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
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
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
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +1452.4%
Contains more Poly. FatPolyunsaturated fat +1047.1%
Contains less Sat. FatSaturated fat -88.1%

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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. 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.