Tofu vs. Penne — In-Depth Nutrition Comparison
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Important differences between tofu and penne
- Penne has less calcium, iron, phosphorus, magnesium, polyunsaturated fat, and monounsaturated fat.
- Tofu's daily need coverage for calcium is 59% more.
- Tofu has 12 times more polyunsaturated fat than penne. Tofu has 4.921g of polyunsaturated fat, while penne has 0.4g.
- Tofu is lower in saturated fat.
- Penne has a higher glycemic index than tofu.
The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and KASHI Three Cheese Penne, frozen, unprepared.
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 | +93.3% |
| Contains more CalciumCalcium | +667.4% |
| Contains more PotassiumPotassium | +94.3% |
| Contains more IronIron | +232.5% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +42.7% |
| Contains more PhosphorusPhosphorus | +61% |
| Contains less SodiumSodium | -94.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 89mg | 59% |
| Manganese | 1.181mg | 51% | |
| Copper | 0.378mg | 42% | |
| Selenium | 17.4µg | 32% | |
| Polyunsaturated fat | 4.921g | 0.4g | 30% |
| Protein | 17.27g | 5.7g | 23% |
| Iron | 2.66mg | 0.8mg | 23% |
| Vitamin B1 | 0.158mg | 13% | |
| Sodium | 14mg | 248mg | 10% |
| Phosphorus | 190mg | 118mg | 10% |
| Vitamin B2 | 0.102mg | 8% | |
| Vitamin B6 | 0.092mg | 7% | |
| Folate | 29µg | 7% | |
| Magnesium | 58mg | 30mg | 7% |
| Fats | 8.72g | 4g | 7% |
| Saturated fat | 1.261g | 2.3g | 5% |
| Carbs | 2.78g | 16.8g | 5% |
| Zinc | 1.57mg | 1.1mg | 4% |
| Cholesterol | 0mg | 12mg | 4% |
| Potassium | 237mg | 122mg | 3% |
| Vitamin B5 | 0.133mg | 3% | |
| Monounsaturated fat | 1.925g | 1g | 2% |
| Vitamin B3 | 0.381mg | 2% | |
| Fiber | 2.3g | 2.7g | 2% |
| Calories | 144kcal | 126kcal | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 14.1g | N/A |
| Sugar | 1.9g | N/A | |
| Trans fat | 0g | 0.2g | N/A |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.785mg | 0% | |
| Isoleucine | 0.849mg | 0% | |
| Leucine | 1.392mg | 0% | |
| Lysine | 0.883mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.835mg | 0% | |
| Valine | 0.87mg | 0% | |
| Histidine | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +203% |
| Contains more FatsFats | +118% |
| Contains more OtherOther | +27.3% |
| Contains more CarbsCarbs | +504.3% |
~equal in
Water
~72.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -45.2% |
| Contains more Mono. FatMonounsaturated fat | +92.5% |
| Contains more Poly. FatPolyunsaturated fat | +1130.3% |
