Tofu vs. Pastry — In-Depth Nutrition Comparison
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Summary of differences between tofu and pastry
- Tofu has more calcium, manganese, copper, and phosphorus; however, pastry is higher in vitamin B3, vitamin B1, vitamin B2, selenium, and folate.
- Tofu covers your daily need for calcium, 67% more than pastry.
- Tofu has 3 times more copper than pastry. While tofu has 0.378mg of copper, pastry has only 0.114mg.
- Tofu has less saturated fat.
- The glycemic index of pastry is higher.
These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Puff pastry, frozen, ready-to-bake.
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.
| Contains more MagnesiumMagnesium | +262.5% |
| Contains more CalciumCalcium | +6730% |
| Contains more PotassiumPotassium | +288.5% |
| Contains more CopperCopper | +231.6% |
| Contains more ZincZinc | +196.2% |
| Contains more PhosphorusPhosphorus | +216.7% |
| Contains less SodiumSodium | -94.4% |
| Contains more ManganeseManganese | +142% |
| Contains more SeleniumSelenium | +39.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +338.1% |
| Contains more Vitamin B1Vitamin B1 | +151.9% |
| Contains more Vitamin B2Vitamin B2 | +177.5% |
| Contains more Vitamin B3Vitamin B3 | +994% |
| Contains more FolateFolate | +169% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 10mg | 67% |
| Monounsaturated fat | 1.925g | 21.597g | 49% |
| Fats | 8.72g | 38.1g | 45% |
| Saturated fat | 1.261g | 9.643g | 38% |
| Manganese | 1.181mg | 0.488mg | 30% |
| Copper | 0.378mg | 0.114mg | 29% |
| Vitamin B3 | 0.381mg | 4.168mg | 24% |
| Calories | 144kcal | 551kcal | 20% |
| Protein | 17.27g | 7.3g | 20% |
| Vitamin B1 | 0.158mg | 0.398mg | 20% |
| Phosphorus | 190mg | 60mg | 19% |
| Carbs | 2.78g | 45.1g | 14% |
| Vitamin B2 | 0.102mg | 0.283mg | 14% |
| Vitamin K | 16.1µg | 13% | |
| Selenium | 17.4µg | 24.2µg | 12% |
| Folate | 29µg | 78µg | 12% |
| Magnesium | 58mg | 16mg | 10% |
| Sodium | 14mg | 249mg | 10% |
| Zinc | 1.57mg | 0.53mg | 9% |
| Potassium | 237mg | 61mg | 5% |
| Vitamin B6 | 0.092mg | 0.021mg | 5% |
| Vitamin E | 0.54mg | 4% | |
| Vitamin B5 | 0.133mg | 0mg | 3% |
| Fiber | 2.3g | 1.5g | 3% |
| Iron | 2.66mg | 2.56mg | 1% |
| Choline | 6.4mg | 1% | |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 43.6g | N/A |
| Sugar | 0.74g | N/A | |
| Polyunsaturated fat | 4.921g | 4.894g | 0% |
| Tryptophan | 0.235mg | 0.085mg | 0% |
| Threonine | 0.785mg | 0.196mg | 0% |
| Isoleucine | 0.849mg | 0.272mg | 0% |
| Leucine | 1.392mg | 0.508mg | 0% |
| Lysine | 0.883mg | 0.142mg | 0% |
| Methionine | 0.211mg | 0.129mg | 0% |
| Phenylalanine | 0.835mg | 0.362mg | 0% |
| Valine | 0.87mg | 0.308mg | 0% |
| Histidine | 0.431mg | 0.156mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +136.6% |
| Contains more WaterWater | +721.5% |
| Contains more OtherOther | +40% |
| Contains more FatsFats | +336.9% |
| Contains more CarbsCarbs | +1522.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -86.9% |
| Contains more Mono. FatMonounsaturated fat | +1021.9% |
~equal in
Polyunsaturated fat
~4.894g
