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Tofu vs Spaghetti - In-Depth Nutrition Comparison

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How are Tofu and Spaghetti different?

  • Tofu is richer in Iron, Calcium, Manganese, Copper, Phosphorus, and Vitamin B1, while Spaghetti is higher in Selenium, and Fiber.
  • Tofu covers your daily need of Iron 61% more than Spaghetti.
  • Tofu contains 50 times more Calcium than Spaghetti. Tofu contains 350mg of Calcium, while Spaghetti contains 7mg.

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

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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 Iron +972%
Contains more Calcium +4900%
Contains more Potassium +175%
Contains more Magnesium +66.7%
Contains more Copper +93%
Contains more Zinc +56.9%
Contains more Phosphorus +67.2%
Contains less Sodium -85.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 19% 3% 4% 13% 34% 14% 25% 1%
Contains more Iron +972%
Contains more Calcium +4900%
Contains more Potassium +175%
Contains more Magnesium +66.7%
Contains more Copper +93%
Contains more Zinc +56.9%
Contains more Phosphorus +67.2%
Contains less Sodium -85.7%

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
6
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +305%
Contains more Vitamin B2 +160%
Contains more Vitamin K +∞%
Contains more Folate +114.3%
Contains more Vitamin E +500%
Contains more Vitamin B3 +105.1%
Contains more Vitamin B5 +64.7%
Equal in Vitamin B6 - 0.049
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% 0% 2% 0% 5% 5% 8% 7% 12% 0% 0% 6%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +305%
Contains more Vitamin B2 +160%
Contains more Vitamin K +∞%
Contains more Folate +114.3%
Contains more Vitamin E +500%
Contains more Vitamin B3 +105.1%
Contains more Vitamin B5 +64.7%
Equal in Vitamin B6 - 0.049

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
3
Spaghetti
Mineral Summary Score
58
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
48%
Tofu
35%
Spaghetti
Carbohydrates
2%
Tofu
31%
Spaghetti
Fats
22%
Tofu
4%
Spaghetti

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Spaghetti
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 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 lower in Sugar?
Spaghetti
Spaghetti is lower in Sugar (difference - 0.06g)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Spaghetti
Spaghetti is lower in Saturated Fat (difference - 0.515g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Tofu Spaghetti Opinion
Calories 76 158 Spaghetti
Protein 8.08 5.8 Tofu
Fats 4.78 0.93 Tofu
Vitamin C 0.1 0 Tofu
Carbs 1.87 30.86 Spaghetti
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 0.5 Tofu
Calcium 350 7 Tofu
Potassium 121 44 Tofu
Magnesium 30 18 Tofu
Sugar 0.62 0.56 Spaghetti
Fiber 0.3 1.8 Spaghetti
Copper 0.193 0.1 Tofu
Zinc 0.8 0.51 Tofu
Starch 26.01 Spaghetti
Phosphorus 97 58 Tofu
Sodium 7 1 Spaghetti
Vitamin A 85 0 Tofu
Vitamin E 0.01 0.06 Spaghetti
Vitamin D 0 0
Vitamin B1 0.081 0.02 Tofu
Vitamin B2 0.052 0.02 Tofu
Vitamin B3 0.195 0.4 Spaghetti
Vitamin B5 0.068 0.112 Spaghetti
Vitamin B6 0.047 0.049 Spaghetti
Vitamin B12 0 0
Vitamin K 2.4 0 Tofu
Folate 15 7 Tofu
Trans Fat 0 0
Saturated Fat 0.691 0.176 Spaghetti
Monounsaturated Fat 1.056 0.131 Tofu
Polyunsaturated fat 2.699 0.326 Tofu
Tryptophan 0.12 0.083 Tofu
Threonine 0.402 0.206 Tofu
Isoleucine 0.435 0.228 Tofu
Leucine 0.713 0.44 Tofu
Lysine 0.452 0.133 Tofu
Methionine 0.108 0.065 Tofu
Phenylalanine 0.428 0.297 Tofu
Valine 0.446 0.262 Tofu
Histidine 0.221 0.132 Tofu
Fructose 0.03 Spaghetti

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. 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.