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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.

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
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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.
Tofu
9
:
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 more Manganese +427.2%
Contains less Sodium -57.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
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 more Manganese +427.2%
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" charts 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 Choline Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0% 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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
4
:
1
Pasta
Contains more Protein +235.3%
Contains more Fats +730.5%
Contains more Other +351.6%
Contains more Carbs +796.8%
Equal in Water - 68.56
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% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more Protein +235.3%
Contains more Fats +730.5%
Contains more Other +351.6%
Contains more Carbs +796.8%
Equal in Water - 68.56

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
2
:
1
Pasta
Contains more Monounsaturated Fat +1452.4%
Contains more Polyunsaturated fat +1047.1%
Contains less Saturated Fat -88.1%
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Contains more Monounsaturated Fat +1452.4%
Contains more Polyunsaturated fat +1047.1%
Contains less Saturated 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.
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
Fiber 2.3g 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
Manganese 1.181mg 0.224mg Tofu
Selenium 17.4µg Tofu
Vitamin A 166IU 20IU Tofu
Vitamin A RAE 6µg Pasta
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
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
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

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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
10%
Tofu
15%
Pasta
Minerals Daily Need Coverage Score
87%
Tofu
16%
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

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.