Tofu vs. Pita — In-Depth Nutrition Comparison
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How are tofu and pita different?
- Tofu is higher in calcium, manganese, copper, iron, phosphorus, magnesium, and zinc; however, pita is richer in vitamin B3 and vitamin B1.
- Daily need coverage for calcium for tofu is 60% higher.
- Tofu contains 2 times more manganese than pita. While tofu contains 1.181mg of manganese, pita contains only 0.481mg.
- Tofu has less sodium.
- Tofu has a lower glycemic index (15) than pita (68).
Tofu, raw, firm, prepared with calcium sulfate and Bread, pita, white, unenriched are the varieties used in this article.
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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 | +123.1% |
| Contains more CalciumCalcium | +694.2% |
| Contains more PotassiumPotassium | +97.5% |
| Contains more IronIron | +90% |
| Contains more CopperCopper | +125% |
| Contains more ZincZinc | +86.9% |
| Contains more PhosphorusPhosphorus | +95.9% |
| Contains less SodiumSodium | -97.4% |
| Contains more ManganeseManganese | +145.5% |
| 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 B6Vitamin B6 | +170.6% |
| Contains more FolateFolate | +20.8% |
| Contains more Vitamin B1Vitamin B1 | +69% |
| Contains more Vitamin B3Vitamin B3 | +462.2% |
| Contains more Vitamin B5Vitamin B5 | +198.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 86mg | 60% |
| Selenium | 17.4µg | 32% | |
| Manganese | 1.181mg | 0.481mg | 30% |
| Polyunsaturated fat | 4.921g | 0.535g | 29% |
| Sodium | 14mg | 536mg | 23% |
| Copper | 0.378mg | 0.168mg | 23% |
| Carbs | 2.78g | 55.7g | 18% |
| Protein | 17.27g | 9.1g | 16% |
| Iron | 2.66mg | 1.4mg | 16% |
| Phosphorus | 190mg | 97mg | 13% |
| Fats | 8.72g | 1.2g | 12% |
| Vitamin B3 | 0.381mg | 2.142mg | 11% |
| Vitamin B1 | 0.158mg | 0.267mg | 9% |
| Magnesium | 58mg | 26mg | 8% |
| Calories | 144kcal | 275kcal | 7% |
| Zinc | 1.57mg | 0.84mg | 7% |
| Monounsaturated fat | 1.925g | 0.105g | 5% |
| Saturated fat | 1.261g | 0.166g | 5% |
| Vitamin B5 | 0.133mg | 0.397mg | 5% |
| Vitamin B6 | 0.092mg | 0.034mg | 4% |
| Potassium | 237mg | 120mg | 3% |
| Folate | 29µg | 24µg | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 53.5g | N/A |
| Fiber | 2.3g | 2.2g | 0% |
| Vitamin B2 | 0.102mg | 0.097mg | 0% |
| Tryptophan | 0.235mg | 0.105mg | 0% |
| Threonine | 0.785mg | 0.257mg | 0% |
| Isoleucine | 0.849mg | 0.349mg | 0% |
| Leucine | 1.392mg | 0.634mg | 0% |
| Lysine | 0.883mg | 0.219mg | 0% |
| Methionine | 0.211mg | 0.16mg | 0% |
| Phenylalanine | 0.835mg | 0.446mg | 0% |
| Valine | 0.87mg | 0.394mg | 0% |
| Histidine | 0.431mg | 0.195mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +89.8% |
| Contains more FatsFats | +626.7% |
| Contains more WaterWater | +117.5% |
| Contains more CarbsCarbs | +1903.6% |
| Contains more OtherOther | +35.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1733.3% |
| Contains more Poly. FatPolyunsaturated fat | +819.8% |
| Contains less Sat. FatSaturated fat | -86.8% |