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Tofu vs Pasta - In-Depth Nutrition Comparison

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Differences between Tofu and Pasta

  • Tofu has more Iron, Calcium, Manganese, and Copper, while Pasta has more Folate, Vitamin B1, Vitamin B2, and Vitamin B12.
  • Tofu's daily need coverage for Iron is 53% higher.
  • Pasta contains 58 times less Calcium than Tofu. Tofu contains 350mg of Calcium, while Pasta contains 6mg.

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

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
7
:
1
Pasta
Contains more Iron +370.2%
Contains more Calcium +5733.3%
Contains more Potassium +404.2%
Contains more Magnesium +66.7%
Contains more Copper +107.5%
Contains more Zinc +42.9%
Contains more Phosphorus +54%
Contains less Sodium -14.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 2% 3% 13% 31% 16% 27% 1%
Contains more Iron +370.2%
Contains more Calcium +5733.3%
Contains more Potassium +404.2%
Contains more Magnesium +66.7%
Contains more Copper +107.5%
Contains more Zinc +42.9%
Contains more Phosphorus +54%
Contains less Sodium -14.3%

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
6
:
6
Pasta
Contains more Vitamin C +∞%
Contains more Vitamin A +325%
Contains more Vitamin B6 +38.2%
Contains more Vitamin B1 +158%
Contains more Vitamin B2 +188.5%
Contains more Vitamin B3 +408.7%
Contains more Vitamin B5 +169.1%
Contains more Vitamin B12 +∞%
Contains more Folate +326.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 53% 35% 19% 11% 8% 18% 0% 48%
Contains more Vitamin C +∞%
Contains more Vitamin A +325%
Contains more Vitamin B6 +38.2%
Contains more Vitamin B1 +158%
Contains more Vitamin B2 +188.5%
Contains more Vitamin B3 +408.7%
Contains more Vitamin B5 +169.1%
Contains more Vitamin B12 +∞%
Contains more Folate +326.7%

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
6
Tofu
16
Pasta
Mineral Summary Score
58
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
48%
Tofu
31%
Pasta
Carbohydrates
2%
Tofu
25%
Pasta
Fats
22%
Tofu
5%
Pasta

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 Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins Equal

Which food is preferable for your diet?

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

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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 is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 0.541g)
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.

All nutrients comparison - raw data values

Nutrient Tofu Pasta Opinion
Calories 76 131 Pasta
Protein 8.08 5.15 Tofu
Fats 4.78 1.05 Tofu
Vitamin C 0.1 0 Tofu
Carbs 1.87 24.93 Pasta
Cholesterol 0 33 Tofu
Vitamin D 0 Tofu
Iron 5.36 1.14 Tofu
Calcium 350 6 Tofu
Potassium 121 24 Tofu
Magnesium 30 18 Tofu
Sugar 0.62 Pasta
Fiber 0.3 Tofu
Copper 0.193 0.093 Tofu
Zinc 0.8 0.56 Tofu
Starch
Phosphorus 97 63 Tofu
Sodium 7 6 Pasta
Vitamin A 85 20 Tofu
Vitamin E 0.01 Tofu
Vitamin D 0 Tofu
Vitamin B1 0.081 0.209 Pasta
Vitamin B2 0.052 0.15 Pasta
Vitamin B3 0.195 0.992 Pasta
Vitamin B5 0.068 0.183 Pasta
Vitamin B6 0.047 0.034 Tofu
Vitamin B12 0 0.14 Pasta
Vitamin K 2.4 Tofu
Folate 15 64 Pasta
Trans Fat 0 Pasta
Saturated Fat 0.691 0.15 Pasta
Monounsaturated Fat 1.056 0.124 Tofu
Polyunsaturated fat 2.699 0.429 Tofu
Tryptophan 0.12 0.065 Tofu
Threonine 0.402 0.134 Tofu
Isoleucine 0.435 0.197 Tofu
Leucine 0.713 0.348 Tofu
Lysine 0.452 0.097 Tofu
Methionine 0.108 0.079 Tofu
Phenylalanine 0.428 0.247 Tofu
Valine 0.446 0.217 Tofu
Histidine 0.221 0.103 Tofu
Fructose

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/172476/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.