Tofu vs. Pizza — In-Depth Nutrition Comparison
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A recap on differences between tofu and pizza
- Tofu is higher in calcium, manganese, copper, and magnesium, yet pizza is higher in vitamin B3, vitamin B1, vitamin B12, and folate.
- Tofu covers your daily calcium needs 50% more than pizza.
- Tofu contains 4 times more copper than pizza. While tofu contains 0.378mg of copper, pizza contains only 0.105mg.
- The amount of saturated fat in tofu is lower.
- The glycemic index of tofu is lower.
Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust.
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 | +141.7% |
| Contains more CalciumCalcium | +263.3% |
| Contains more PotassiumPotassium | +37.8% |
| Contains more CopperCopper | +260% |
| Contains more ZincZinc | +17.2% |
| Contains less SodiumSodium | -97.7% |
| Contains more ManganeseManganese | +228.1% |
| Contains more PhosphorusPhosphorus | +13.7% |
| Contains more SeleniumSelenium | +14.4% |
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 B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +15% |
| Contains more Vitamin CVitamin C | +600% |
| Contains more Vitamin B1Vitamin B1 | +146.8% |
| Contains more Vitamin B2Vitamin B2 | +91.2% |
| Contains more Vitamin B3Vitamin B3 | +903.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +220.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 188mg | 50% |
| Manganese | 1.181mg | 0.36mg | 36% |
| Copper | 0.378mg | 0.105mg | 30% |
| Sodium | 14mg | 598mg | 25% |
| Polyunsaturated fat | 4.921g | 1.681g | 22% |
| Vitamin B3 | 0.381mg | 3.825mg | 22% |
| Vitamin B1 | 0.158mg | 0.39mg | 19% |
| Vitamin B12 | 0µg | 0.42µg | 18% |
| Folate | 29µg | 93µg | 16% |
| Saturated fat | 1.261g | 4.465g | 15% |
| Protein | 17.27g | 11.39g | 12% |
| Starch | 26.95g | 11% | |
| Carbs | 2.78g | 33.33g | 10% |
| Magnesium | 58mg | 24mg | 8% |
| Vitamin A | 69µg | 8% | |
| Vitamin B2 | 0.102mg | 0.195mg | 7% |
| Vitamin E | 0.83mg | 6% | |
| Calories | 144kcal | 266kcal | 6% |
| Vitamin K | 6.7µg | 6% | |
| Cholesterol | 0mg | 17mg | 6% |
| Selenium | 17.4µg | 19.9µg | 5% |
| Phosphorus | 190mg | 216mg | 4% |
| Choline | 16.4mg | 3% | |
| Vitamin B5 | 0.133mg | 3% | |
| Iron | 2.66mg | 2.48mg | 2% |
| Potassium | 237mg | 172mg | 2% |
| Monounsaturated fat | 1.925g | 2.608g | 2% |
| Zinc | 1.57mg | 1.34mg | 2% |
| Fructose | 1g | 1% | |
| Vitamin B6 | 0.092mg | 0.08mg | 1% |
| Fats | 8.72g | 9.69g | 1% |
| Vitamin C | 0.2mg | 1.4mg | 1% |
| Net carbs | 0.48g | 31.03g | N/A |
| Sugar | 3.58g | N/A | |
| Fiber | 2.3g | 2.3g | 0% |
| Trans fat | 0g | 0.241g | N/A |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.785mg | 0.41mg | 0% |
| Isoleucine | 0.849mg | 0.564mg | 0% |
| Leucine | 1.392mg | 1.139mg | 0% |
| Lysine | 0.883mg | 0.77mg | 0% |
| Methionine | 0.211mg | 0.264mg | 0% |
| Phenylalanine | 0.835mg | 0.664mg | 0% |
| Valine | 0.87mg | 0.72mg | 0% |
| Histidine | 0.431mg | 0.355mg | 0% |
| Omega-3 - EPA | 0.004g | N/A | |
| Omega-3 - ALA | 0.175g | N/A | |
| Omega-3 - DPA | 0.004g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.003g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.009g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.003g | N/A | |
| Omega-6 - Linoleic acid | 1.367g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +51.6% |
| Contains more WaterWater | +61.8% |
| Contains more FatsFats | +11.1% |
| Contains more CarbsCarbs | +1098.9% |
| Contains more OtherOther | +72.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -71.8% |
| Contains more Poly. FatPolyunsaturated fat | +192.7% |
| Contains more Mono. FatMonounsaturated fat | +35.5% |
