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Tofu vs Spätzle - In-Depth Nutrition Comparison

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What are the main differences between Tofu and Spätzle?

  • Tofu is richer in Calcium, Manganese, Copper, Iron, Phosphorus, Vitamin B1, Magnesium, and Zinc, yet Spätzle is richer in Selenium.
  • Tofu's daily need coverage for Calcium is 67% higher.
  • Tofu has 5 times more Vitamin B1 than Spätzle. Tofu has 0.158mg of Vitamin B1, while Spätzle has 0.03mg.

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

Infographic

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 Calcium +5591.7%
Contains more Iron +343.3%
Contains more Magnesium +176.2%
Contains more Phosphorus +150%
Contains more Potassium +523.7%
Contains less Sodium -91.5%
Contains more Zinc +141.5%
Contains more Copper +285.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 23% 15% 33% 4% 22% 18% 33%
Contains more Calcium +5591.7%
Contains more Iron +343.3%
Contains more Magnesium +176.2%
Contains more Phosphorus +150%
Contains more Potassium +523.7%
Contains less Sodium -91.5%
Contains more Zinc +141.5%
Contains more Copper +285.7%

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
7
:
Contains more Vitamin A +690.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +426.7%
Contains more Vitamin B2 +410%
Contains more Vitamin B6 +100%
Contains more Folate +314.3%
Contains more Vitamin B5 +97.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 0.4
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 0% 8% 5% 8% 16% 11% 6% 12% 0%
Contains more Vitamin A +690.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +426.7%
Contains more Vitamin B2 +410%
Contains more Vitamin B6 +100%
Contains more Folate +314.3%
Contains more Vitamin B5 +97.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 0.4

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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Spätzle Opinion
Net carbs 0.48g 23.96g Spätzle
Protein 17.27g 4.54g Tofu
Fats 8.72g 2.07g Tofu
Carbs 2.78g 25.16g Spätzle
Calories 144kcal 138kcal Tofu
Starch g g
Fructose g 0g Spätzle
Sugar g 0.4g Tofu
Fiber 2.3g 1.2g Tofu
Calcium 683mg 12mg Tofu
Iron 2.66mg 0.6mg Tofu
Magnesium 58mg 21mg Tofu
Phosphorus 190mg 76mg Tofu
Potassium 237mg 38mg Tofu
Sodium 14mg 165mg Tofu
Zinc 1.57mg 0.65mg Tofu
Copper 0.378mg 0.098mg Tofu
Vitamin A 166IU 21IU Tofu
Vitamin E mg 0.17mg Spätzle
Vitamin D 0IU IU Tofu
Vitamin D 0µg µg Tofu
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.03mg Tofu
Vitamin B2 0.102mg 0.02mg Tofu
Vitamin B3 0.381mg 0.4mg Spätzle
Vitamin B5 0.133mg 0.263mg Spätzle
Vitamin B6 0.092mg 0.046mg Tofu
Folate 29µg 7µg Tofu
Vitamin B12 0µg 0.09µg Spätzle
Vitamin K µg 0µg Spätzle
Tryptophan 0.235mg 0.043mg Tofu
Threonine 0.785mg 0.138mg Tofu
Isoleucine 0.849mg 0.19mg Tofu
Leucine 1.392mg 0.365mg Tofu
Lysine 0.883mg 0.137mg Tofu
Methionine 0.211mg 0.086mg Tofu
Phenylalanine 0.835mg 0.24mg Tofu
Valine 0.87mg 0.22mg Tofu
Histidine 0.431mg 0.121mg Tofu
Cholesterol 0mg 29mg Tofu
Trans Fat 0g 0.029g Tofu
Saturated Fat 1.261g 0.419g Spätzle
Monounsaturated Fat 1.925g 0.581g Tofu
Polyunsaturated fat 4.921g 0.552g Tofu

Which food is preferable for your diet?

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

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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
11
Tofu
6
Spätzle
Mineral Summary Score
77
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
104%
Tofu
27%
Spätzle
Carbohydrates
3%
Tofu
25%
Spätzle
Fats
40%
Tofu
10%
Spätzle

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 151mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 29mg)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated Fat?
Spätzle
Spätzle is lower in Saturated Fat (difference - 0.842g)
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/172475/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.