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  6. Tofu vs. Spaghetti

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
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
8
:
2
Spaghetti
Spaghetti
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 more Manganese +266.8%
Contains less Sodium -92.9%
Contains more Selenium +51.7%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Spaghetti
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
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 more Manganese +266.8%
Contains less Sodium -92.9%
Contains more Selenium +51.7%

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
7
:
3
Spaghetti
Spaghetti
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
Tofu
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%
Spaghetti
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
:
1
Spaghetti
Spaghetti
Contains more Protein +197.8%
Contains more Fats +837.6%
Contains more Water +12.4%
Contains more Other +400%
Contains more Carbs +1010.1%
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Spaghetti
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more Protein +197.8%
Contains more Fats +837.6%
Contains more Water +12.4%
Contains more Other +400%
Contains more Carbs +1010.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Spaghetti
Spaghetti
Contains more Monounsaturated Fat +1369.5%
Contains more Polyunsaturated fat +1409.5%
Contains less Saturated Fat -86%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Spaghetti
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
Contains more Monounsaturated Fat +1369.5%
Contains more Polyunsaturated fat +1409.5%
Contains less Saturated Fat -86%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 26.01g Spaghetti
Fructose 0.03g Spaghetti
Sugar 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
Manganese 1.181mg 0.322mg Tofu
Selenium 17.4µg 26.4µg Spaghetti
Vitamin A 166IU 0IU Tofu
Vitamin E 0.06mg Spaghetti
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
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
Saturated Fat 1.261g 0.176g Spaghetti
Monounsaturated Fat 1.925g 0.131g Tofu
Polyunsaturated fat 4.921g 0.326g Tofu
Omega-3 - ALA 0.024g Spaghetti

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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Tofu
3%
Spaghetti
Minerals Daily Need Coverage Score
87%
Tofu
30%
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

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. 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.