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Tofu vs Spaghetti - In-Depth Nutrition Comparison

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What are the differences between Tofu and Spaghetti?

  • Tofu is higher in Calcium, Manganese, Copper, Iron, Phosphorus, Vitamin B1, Zinc, Magnesium, and Vitamin B2, yet Spaghetti is higher in Selenium.
  • Tofu's daily need coverage for Calcium is 68% more.
  • Tofu has 8 times more Vitamin B1 than Spaghetti. While Tofu has 0.158mg of Vitamin B1, Spaghetti has only 0.02mg.

We used Tofu, raw, firm, prepared with calcium sulfate and Pasta, cooked, unenriched, without added salt types in this article.

Infographic

Tofu vs Spaghetti 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
7
:
Contains more Calcium +9657.1%
Contains more Iron +432%
Contains more Magnesium +222.2%
Contains more Phosphorus +227.6%
Contains more Potassium +438.6%
Contains more Zinc +207.8%
Contains more Copper +278%
Contains less Sodium -92.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 19% 13% 25% 4% 1% 14% 34%
Contains more Calcium +9657.1%
Contains more Iron +432%
Contains more Magnesium +222.2%
Contains more Phosphorus +227.6%
Contains more Potassium +438.6%
Contains more Zinc +207.8%
Contains more Copper +278%
Contains less Sodium -92.9%

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 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +690%
Contains more Vitamin B2 +410%
Contains more Vitamin B5 +18.8%
Contains more Vitamin B6 +87.8%
Contains more Folate +314.3%
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 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +690%
Contains more Vitamin B2 +410%
Contains more Vitamin B5 +18.8%
Contains more Vitamin B6 +87.8%
Contains more Folate +314.3%
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 Spaghetti
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Spaghetti Opinion
Net carbs 0.48g 29.06g Spaghetti
Protein 17.27g 5.8g Tofu
Fats 8.72g 0.93g Tofu
Carbs 2.78g 30.86g Spaghetti
Calories 144kcal 158kcal Spaghetti
Starch g 26.01g Spaghetti
Fructose g 0.03g Spaghetti
Sugar g 0.56g Tofu
Fiber 2.3g 1.8g Tofu
Calcium 683mg 7mg Tofu
Iron 2.66mg 0.5mg Tofu
Magnesium 58mg 18mg Tofu
Phosphorus 190mg 58mg Tofu
Potassium 237mg 44mg Tofu
Sodium 14mg 1mg Spaghetti
Zinc 1.57mg 0.51mg Tofu
Copper 0.378mg 0.1mg Tofu
Vitamin A 166IU 0IU Tofu
Vitamin E mg 0.06mg Spaghetti
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.02mg Tofu
Vitamin B2 0.102mg 0.02mg Tofu
Vitamin B3 0.381mg 0.4mg Spaghetti
Vitamin B5 0.133mg 0.112mg Tofu
Vitamin B6 0.092mg 0.049mg Tofu
Folate 29µg 7µg Tofu
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Spaghetti
Tryptophan 0.235mg 0.083mg Tofu
Threonine 0.785mg 0.206mg Tofu
Isoleucine 0.849mg 0.228mg Tofu
Leucine 1.392mg 0.44mg Tofu
Lysine 0.883mg 0.133mg Tofu
Methionine 0.211mg 0.065mg Tofu
Phenylalanine 0.835mg 0.297mg Tofu
Valine 0.87mg 0.262mg Tofu
Histidine 0.431mg 0.132mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.261g 0.176g Spaghetti
Monounsaturated Fat 1.925g 0.131g Tofu
Polyunsaturated fat 4.921g 0.326g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Spaghetti
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
3
Spaghetti
Mineral Summary Score
77
Tofu
14
Spaghetti

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
35%
Spaghetti
Carbohydrates
3%
Tofu
31%
Spaghetti
Fats
40%
Tofu
4%
Spaghetti

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.56g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 34)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.6)
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 contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Spaghetti
Spaghetti is lower in Saturated Fat (difference - 1.085g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.