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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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 1.3% 3.4% 0% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +690.5%
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Spätzle
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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
Calories 144kcal 138kcal Tofu
Protein 17.27g 4.54g Tofu
Fats 8.72g 2.07g Tofu
Vitamin C 0.2mg 0mg Tofu
Net carbs 0.48g 23.96g Spätzle
Carbs 2.78g 25.16g Spätzle
Cholesterol 0mg 29mg Tofu
Magnesium 58mg 21mg Tofu
Calcium 683mg 12mg Tofu
Potassium 237mg 38mg Tofu
Iron 2.66mg 0.6mg Tofu
Sugar 0.4g Tofu
Fiber 2.3g 1.2g Tofu
Copper 0.378mg 0.098mg Tofu
Zinc 1.57mg 0.65mg Tofu
Phosphorus 190mg 76mg Tofu
Sodium 14mg 165mg Tofu
Vitamin A 166IU 21IU Tofu
Vitamin A 6µg Spätzle
Vitamin E 0.17mg Spätzle
Manganese 1.181mg 0.315mg Tofu
Selenium 17.4µg 23.9µg Spätzle
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
Vitamin B12 0µg 0.09µg Spätzle
Folate 29µg 7µg Tofu
Trans Fat 0g 0.029g Tofu
Choline 25.7mg Spätzle
Saturated Fat 1.261g 0.419g Spätzle
Monounsaturated Fat 1.925g 0.581g Tofu
Polyunsaturated fat 4.921g 0.552g Tofu
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Spätzle
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
Tofu
6%
Spätzle
Minerals Daily Need Coverage Score
87%
Tofu
32%
Spätzle

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 29mg)
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 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

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.