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Tofu vs Spätzle - In-Depth Nutrition Comparison

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What are the differences between Tofu and Spätzle?

  • Tofu is higher in Iron, Calcium, Manganese, and Copper, yet Spätzle is higher in Selenium.
  • Tofu's daily need coverage for Iron is 60% more.
  • Tofu has 29 times more Calcium than Spätzle. While Tofu has 350mg of Calcium, Spätzle has only 12mg.
  • The amount of Sodium in Tofu is lower.

We used Tofu, raw, regular, prepared with calcium sulfate and Noodles, egg, cooked, unenriched, with added salt types in this article.

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Tofu vs Spätzle 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
8
:
Contains more Iron +793.3%
Contains more Calcium +2816.7%
Contains more Potassium +218.4%
Contains more Magnesium +42.9%
Contains more Copper +96.9%
Contains more Zinc +23.1%
Contains more Phosphorus +27.6%
Contains less Sodium -95.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 4% 4% 15% 33% 18% 33% 22%
Contains more Iron +793.3%
Contains more Calcium +2816.7%
Contains more Potassium +218.4%
Contains more Magnesium +42.9%
Contains more Copper +96.9%
Contains more Zinc +23.1%
Contains more Phosphorus +27.6%
Contains less Sodium -95.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
8
:
Contains more Vitamin C +∞%
Contains more Vitamin A +304.8%
Contains more Vitamin B1 +170%
Contains more Vitamin B2 +160%
Contains more Vitamin K +∞%
Contains more Folate +114.3%
Contains more Vitamin E +1600%
Contains more Vitamin B3 +105.1%
Contains more Vitamin B5 +286.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.046
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 4% 0% 8% 5% 8% 16% 11% 12% 0% 6%
Contains more Vitamin C +∞%
Contains more Vitamin A +304.8%
Contains more Vitamin B1 +170%
Contains more Vitamin B2 +160%
Contains more Vitamin K +∞%
Contains more Folate +114.3%
Contains more Vitamin E +1600%
Contains more Vitamin B3 +105.1%
Contains more Vitamin B5 +286.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.046

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Tofu
6
Spätzle
Mineral Summary Score
58
Tofu
19
Spätzle

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
48%
Tofu
27%
Spätzle
Carbohydrates
2%
Tofu
25%
Spätzle
Fats
22%
Tofu
10%
Spätzle

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Spätzle
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Spätzle
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 29mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 158mg)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 0.22g)
Which food is lower in Saturated Fat?
Spätzle
Spätzle is lower in Saturated Fat (difference - 0.272g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 15)
Which food is cheaper?
?
The foods are relatively equal in price ($)

All nutrients comparison - raw data values

Nutrient Tofu Spätzle Opinion
Calories 76 138 Spätzle
Protein 8.08 4.54 Tofu
Fats 4.78 2.07 Tofu
Vitamin C 0.1 0 Tofu
Carbs 1.87 25.16 Spätzle
Cholesterol 0 29 Tofu
Vitamin D 0 Tofu
Iron 5.36 0.6 Tofu
Calcium 350 12 Tofu
Potassium 121 38 Tofu
Magnesium 30 21 Tofu
Sugar 0.62 0.4 Spätzle
Fiber 0.3 1.2 Spätzle
Copper 0.193 0.098 Tofu
Zinc 0.8 0.65 Tofu
Starch
Phosphorus 97 76 Tofu
Sodium 7 165 Tofu
Vitamin A 85 21 Tofu
Vitamin E 0.01 0.17 Spätzle
Vitamin D 0 Tofu
Vitamin B1 0.081 0.03 Tofu
Vitamin B2 0.052 0.02 Tofu
Vitamin B3 0.195 0.4 Spätzle
Vitamin B5 0.068 0.263 Spätzle
Vitamin B6 0.047 0.046 Tofu
Vitamin B12 0 0.09 Spätzle
Vitamin K 2.4 0 Tofu
Folate 15 7 Tofu
Trans Fat 0 0.029 Tofu
Saturated Fat 0.691 0.419 Spätzle
Monounsaturated Fat 1.056 0.581 Tofu
Polyunsaturated fat 2.699 0.552 Tofu
Tryptophan 0.12 0.043 Tofu
Threonine 0.402 0.138 Tofu
Isoleucine 0.435 0.19 Tofu
Leucine 0.713 0.365 Tofu
Lysine 0.452 0.137 Tofu
Methionine 0.108 0.086 Tofu
Phenylalanine 0.428 0.24 Tofu
Valine 0.446 0.22 Tofu
Histidine 0.221 0.121 Tofu
Fructose 0 Spätzle

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Spätzle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169762/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.