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Tofu yogurt vs. Spaghetti — In-Depth Nutrition Comparison

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What are the differences between tofu yogurt and spaghetti?

  • Tofu yogurt is higher in calcium, choline, iron, magnesium, and polyunsaturated fat, yet spaghetti is higher in selenium, fiber, and protein.
  • Spaghetti's daily need coverage for selenium is 24% more.
  • Tofu yogurt has 17 times more calcium than spaghetti. While tofu yogurt has 118mg of calcium, spaghetti has only 7mg.

We used Tofu yogurt and Pasta, cooked, unenriched, without added salt types in this article.

Infographic

Tofu yogurt vs Spaghetti infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Contains more MagnesiumMagnesium +122.2%
Contains more CalciumCalcium +1585.7%
Contains more IronIron +112%
Contains more CopperCopper +33.3%
Contains more ZincZinc +64.5%
Contains more PhosphorusPhosphorus +52.6%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +103.1%
~equal in Potassium ~44mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 8.3% 0% 0.67% 6.2% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +416.7%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +145%
Contains more FolateFolate +16.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.02mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Spaghetti DV% diff.
Selenium 13µg 26.4µg 24%
Manganese 0.322mg 14%
Calcium 118mg 7mg 11%
Starch 26.01g 11%
Choline 48.4mg 6.4mg 8%
Iron 1.06mg 0.5mg 7%
Fiber 0.2g 1.8g 6%
Protein 3.5g 5.8g 5%
Carbs 15.96g 30.86g 5%
Magnesium 40mg 18mg 5%
Polyunsaturated fat 1.017g 0.326g 5%
Calories 94kcal 158kcal 3%
Vitamin C 2.5mg 0mg 3%
Copper 0.075mg 0.1mg 3%
Phosphorus 38mg 58mg 3%
Vitamin B1 0.06mg 0.02mg 3%
Vitamin K 3.5µg 0µg 3%
Zinc 0.31mg 0.51mg 2%
Vitamin E 0.31mg 0.06mg 2%
Vitamin B5 0.112mg 2%
Vitamin B6 0.02mg 0.049mg 2%
Omega-3 (ALA) 0.024g 2%
Fats 1.8g 0.93g 1%
Sodium 35mg 1mg 1%
Vitamin B3 0.24mg 0.4mg 1%
Monounsaturated fat 0.4g 0.131g 1%
Protein per 100 calories 3.7g 3.7g N/A
Calories per 10 g protein 269kcal 272kcal N/A
Weight per 100 calories 106g 63g N/A
Net carbs 15.76g 29.06g N/A
Potassium 47mg 44mg 0%
Sugar 1.24g 0.56g N/A
Vitamin A 2µg 0µg 0%
Vitamin B2 0.02mg 0.02mg 0%
Folate 6µg 7µg 0%
Saturated fat 0.259g 0.176g 0%
Tryptophan 0.083mg 0%
Threonine 0.206mg 0%
Isoleucine 0.228mg 0%
Leucine 0.44mg 0%
Lysine 0.133mg 0%
Methionine 0.065mg 0%
Phenylalanine 0.297mg 0%
Valine 0.262mg 0%
Histidine 0.132mg 0%
Fructose 0.03g 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
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 FatsFats +93.5%
Contains more WaterWater +24.7%
Contains more ProteinProtein +65.7%
Contains more CarbsCarbs +93.4%

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
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Contains more Mono. FatMonounsaturated fat +205.3%
Contains more Poly. FatPolyunsaturated fat +212%
Contains less Sat. FatSaturated fat -32%

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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. 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.