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  6. Tofu vs. Spätzle

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
Infographic link

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.
Tofu
Tofu
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 3.6% 3.4% 23% 33% 18% 33% 22% 41% 130%
Contains more MagnesiumMagnesium +176.2%
Contains more CalciumCalcium +5591.7%
Contains more PotassiumPotassium +523.7%
Contains more IronIron +343.3%
Contains more CopperCopper +285.7%
Contains more ZincZinc +141.5%
Contains more PhosphorusPhosphorus +150%
Contains less SodiumSodium -91.5%
Contains more ManganeseManganese +274.9%
Contains more SeleniumSelenium +37.4%

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.
Tofu
Tofu
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 2% 3.4% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +426.7%
Contains more Vitamin B2Vitamin B2 +410%
Contains more Vitamin B6Vitamin B6 +100%
Contains more FolateFolate +314.3%
Contains more Vitamin B5Vitamin B5 +97.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Spätzle DV% diff.
Calcium 683mg 12mg 67%
Manganese 1.181mg 0.315mg 38%
Copper 0.378mg 0.098mg 31%
Polyunsaturated fat 4.921g 0.552g 29%
Iron 2.66mg 0.6mg 26%
Protein 17.27g 4.54g 25%
Phosphorus 190mg 76mg 16%
Selenium 17.4µg 23.9µg 12%
Vitamin B1 0.158mg 0.03mg 11%
Fats 8.72g 2.07g 10%
Cholesterol 0mg 29mg 10%
Magnesium 58mg 21mg 9%
Zinc 1.57mg 0.65mg 8%
Carbs 2.78g 25.16g 7%
Sodium 14mg 165mg 7%
Potassium 237mg 38mg 6%
Vitamin B2 0.102mg 0.02mg 6%
Folate 29µg 7µg 6%
Choline 25.7mg 5%
Fiber 2.3g 1.2g 4%
Vitamin B6 0.092mg 0.046mg 4%
Vitamin B12 0µg 0.09µg 4%
Saturated fat 1.261g 0.419g 4%
Vitamin B5 0.133mg 0.263mg 3%
Monounsaturated fat 1.925g 0.581g 3%
Vitamin A 6µg 1%
Vitamin E 0.17mg 1%
Calories 144kcal 138kcal 0%
Protein per 100 calories 12g 3.3g N/A
Calories per 10 g protein 83kcal 304kcal N/A
Weight per 100 calories 69g 72g N/A
Unsaturated / Saturated Fat ratio 5.4 2.7 N/A
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 23.96g N/A
Sugar 0.4g N/A
Vitamin B3 0.381mg 0.4mg 0%
Trans fat 0g 0.029g N/A
Tryptophan 0.235mg 0.043mg 0%
Threonine 0.785mg 0.138mg 0%
Isoleucine 0.849mg 0.19mg 0%
Leucine 1.392mg 0.365mg 0%
Lysine 0.883mg 0.137mg 0%
Methionine 0.211mg 0.086mg 0%
Phenylalanine 0.835mg 0.24mg 0%
Valine 0.87mg 0.22mg 0%
Histidine 0.431mg 0.121mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Contains more ProteinProtein +280.4%
Contains more FatsFats +321.3%
Contains more OtherOther +180%
Contains more CarbsCarbs +805%
~equal in Water ~67.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
27% 37% 36%
Saturated fat: Sat. Fat 0.419 g
Monounsaturated fat: Mono. Fat 0.581 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains more Mono. FatMonounsaturated fat +231.3%
Contains more Poly. FatPolyunsaturated fat +791.5%
Contains less Sat. FatSaturated fat -66.8%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.