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  6. Tofu yogurt vs. Pasta

Tofu yogurt vs. Pasta — In-Depth Nutrition Comparison

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Significant differences between tofu yogurt and pasta

  • Tofu yogurt has more calcium, magnesium, and polyunsaturated fat; however, pasta is richer in folate, vitamin B1, vitamin B2, and vitamin B12.
  • Pasta covers your daily folate needs 15% more than tofu yogurt.
  • Pasta has 20 times less calcium than tofu yogurt. Tofu yogurt has 118mg of calcium, while pasta has 6mg.

Specific food types used in this comparison are Tofu yogurt and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Tofu yogurt vs Pasta 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Pasta
Pasta
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +122.2%
Contains more CalciumCalcium +1866.7%
Contains more PotassiumPotassium +95.8%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +24%
Contains more ZincZinc +80.6%
Contains more PhosphorusPhosphorus +65.8%
Contains less SodiumSodium -82.9%
~equal in Iron ~1.14mg

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.
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 8.3% 0.67% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
Pasta
Pasta
8
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +248.3%
Contains more Vitamin B2Vitamin B2 +650%
Contains more Vitamin B3Vitamin B3 +313.3%
Contains more Vitamin B6Vitamin B6 +70%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +966.7%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Pasta DV% diff.
Selenium 13µg 24%
Folate 6µg 64µg 15%
Vitamin B1 0.06mg 0.209mg 12%
Calcium 118mg 6mg 11%
Cholesterol 0mg 33mg 11%
Manganese 0.224mg 10%
Vitamin B2 0.02mg 0.15mg 10%
Choline 48.4mg 9%
Vitamin B12 0µg 0.14µg 6%
Magnesium 40mg 18mg 5%
Vitamin B3 0.24mg 0.992mg 5%
Polyunsaturated fat 1.017g 0.429g 4%
Vitamin B5 0.183mg 4%
Phosphorus 38mg 63mg 4%
Vitamin C 2.5mg 0mg 3%
Carbs 15.96g 24.93g 3%
Vitamin K 3.5µg 3%
Protein 3.5g 5.15g 3%
Calories 94kcal 131kcal 2%
Vitamin E 0.31mg 2%
Zinc 0.31mg 0.56mg 2%
Copper 0.075mg 0.093mg 2%
Fats 1.8g 1.05g 1%
Sodium 35mg 6mg 1%
Fiber 0.2g 1%
Vitamin B6 0.02mg 0.034mg 1%
Iron 1.06mg 1.14mg 1%
Potassium 47mg 24mg 1%
Monounsaturated fat 0.4g 0.124g 1%
Net carbs 15.76g 24.93g N/A
Sugar 1.24g N/A
Vitamin A 2µg 6µg 0%
Saturated fat 0.259g 0.15g 0%
Tryptophan 0.065mg 0%
Threonine 0.134mg 0%
Isoleucine 0.197mg 0%
Leucine 0.348mg 0%
Lysine 0.097mg 0%
Methionine 0.079mg 0%
Phenylalanine 0.247mg 0%
Valine 0.217mg 0%
Histidine 0.103mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
Pasta
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more FatsFats +71.4%
Contains more WaterWater +13%
Contains more OtherOther +300%
Contains more ProteinProtein +47.1%
Contains more CarbsCarbs +56.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +222.6%
Contains more Poly. FatPolyunsaturated fat +137.1%
Contains less Sat. FatSaturated fat -42.1%

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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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/nutrients
  2. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.