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  6. Tofu vs. Pastrami

Tofu vs. Pastrami — In-Depth Nutrition Comparison

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Differences between tofu and pastrami

  • Tofu has more calcium, manganese, copper, and magnesium, while pastrami has more vitamin B12, zinc, vitamin B3, and vitamin B6.
  • Pastrami's daily need coverage for vitamin B12 is 78% higher.
  • Pastrami contains 68 times less calcium than tofu. Tofu contains 683mg of calcium, while pastrami contains 10mg.
  • The amount of sodium in tofu is lower.
  • Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of pastrami is 70.

The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Beef, cured, pastrami.

Infographic

Tofu vs Pastrami 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
Tofu
7
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 3% 19% 83% 30% 136% 75% 141% 3.5% 97%
Contains more MagnesiumMagnesium +241.2%
Contains more CalciumCalcium +6730%
Contains more PotassiumPotassium +12.9%
Contains more IronIron +19.8%
Contains more CopperCopper +315.4%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +4274.1%
Contains more ZincZinc +217.2%
~equal in Phosphorus ~175mg
~equal in Selenium ~17.7µg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1% 0.67% 2.4% 1.5% 13% 37% 80% 16% 51% 234% 1.8% 4.5% 45%
Contains more Vitamin B1Vitamin B1 +203.8%
Contains more FolateFolate +383.3%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +57.8%
Contains more Vitamin B3Vitamin B3 +1018.1%
Contains more Vitamin B5Vitamin B5 +99.2%
Contains more Vitamin B6Vitamin B6 +140.2%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Tofu Pastrami DV% diff.
Vitamin B12 0µg 1.87µg 78%
Calcium 683mg 10mg 67%
Manganese 1.181mg 0.027mg 50%
Sodium 14mg 1078mg 46%
Copper 0.378mg 0.091mg 32%
Polyunsaturated fat 4.921g 0.145g 32%
Zinc 1.57mg 4.98mg 31%
Vitamin B3 0.381mg 4.26mg 24%
Cholesterol 0mg 68mg 23%
Choline 81.6mg 15%
Vitamin B6 0.092mg 0.221mg 10%
Magnesium 58mg 17mg 10%
Vitamin B1 0.158mg 0.052mg 9%
Fiber 2.3g 0g 9%
Protein 17.27g 21.8g 9%
Iron 2.66mg 2.22mg 6%
Folate 29µg 6µg 6%
Saturated fat 1.261g 2.681g 6%
Vitamin B2 0.102mg 0.161mg 5%
Fats 8.72g 5.82g 4%
Vitamin B5 0.133mg 0.265mg 3%
Phosphorus 190mg 175mg 2%
Carbs 2.78g 0.36g 1%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.12mg 1%
Vitamin K 0.7µg 1%
Potassium 237mg 210mg 1%
Vitamin D 0IU 4IU 1%
Selenium 17.4µg 17.7µg 1%
Calories 144kcal 147kcal 0%
Vitamin C 0.2mg 0.3mg 0%
Net carbs 0.48g 0.36g N/A
Sugar 0.1g N/A
Vitamin A 2µg 0%
Monounsaturated fat 1.925g 2.118g 0%
Tryptophan 0.235mg 0.141mg 0%
Threonine 0.785mg 0.857mg 0%
Isoleucine 0.849mg 0.976mg 0%
Leucine 1.392mg 1.706mg 0%
Lysine 0.883mg 1.812mg 0%
Methionine 0.211mg 0.558mg 0%
Phenylalanine 0.835mg 0.847mg 0%
Valine 0.87mg 1.065mg 0%
Histidine 0.431mg 0.684mg 0%
Fructose 0.01g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
22% 6% 70% 2%
Protein: 21.8 g
Fats: 5.82 g
Carbs: 0.36 g
Water: 69.53 g
Other: 2.49 g
Contains more FatsFats +49.8%
Contains more CarbsCarbs +672.2%
Contains more ProteinProtein +26.2%
Contains more OtherOther +77.9%
~equal in Water ~69.53g

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
54% 43% 3%
Saturated fat: Sat. Fat 2.681 g
Monounsaturated fat: Mono. Fat 2.118 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -53%
Contains more Poly. FatPolyunsaturated fat +3293.8%
~equal in Monounsaturated fat ~2.118g

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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. Pastrami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170204/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.