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  6. Pasta vs. Tofu

Pasta vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between pasta and tofu

  • Pasta has more folate; however, tofu is richer in calcium, manganese, copper, iron, phosphorus, magnesium, zinc, and potassium.
  • Tofu covers your daily calcium needs 68% more than pasta.
  • Pasta has a higher glycemic index. The glycemic index of pasta is 49, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Pasta, fresh-refrigerated, plain, cooked and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Pasta vs Tofu 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.
Pasta
Pasta
1
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%
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%
Contains less SodiumSodium -57.1%
Contains more MagnesiumMagnesium +222.2%
Contains more CalciumCalcium +11283.3%
Contains more PotassiumPotassium +887.5%
Contains more IronIron +133.3%
Contains more CopperCopper +306.5%
Contains more ZincZinc +180.4%
Contains more PhosphorusPhosphorus +201.6%
Contains more ManganeseManganese +427.2%

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.
Pasta
Pasta
7
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% 2% 0% 52% 35% 19% 11% 7.8% 18% 0% 48%
Tofu
Tofu
2
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +32.3%
Contains more Vitamin B2Vitamin B2 +47.1%
Contains more Vitamin B3Vitamin B3 +160.4%
Contains more Vitamin B5Vitamin B5 +37.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +120.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +170.6%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pasta Tofu DV% diff.
Calcium 6mg 683mg 68%
Manganese 0.224mg 1.181mg 42%
Copper 0.093mg 0.378mg 32%
Selenium 17.4µg 32%
Polyunsaturated fat 0.429g 4.921g 30%
Protein 5.15g 17.27g 24%
Iron 1.14mg 2.66mg 19%
Phosphorus 63mg 190mg 18%
Fats 1.05g 8.72g 12%
Cholesterol 33mg 0mg 11%
Magnesium 18mg 58mg 10%
Fiber 2.3g 9%
Zinc 0.56mg 1.57mg 9%
Folate 64µg 29µg 9%
Carbs 24.93g 2.78g 7%
Potassium 24mg 237mg 6%
Vitamin B12 0.14µg 0µg 6%
Saturated fat 0.15g 1.261g 5%
Monounsaturated fat 0.124g 1.925g 5%
Vitamin B1 0.209mg 0.158mg 4%
Vitamin B2 0.15mg 0.102mg 4%
Vitamin B3 0.992mg 0.381mg 4%
Vitamin B6 0.034mg 0.092mg 4%
Calories 131kcal 144kcal 1%
Vitamin A 6µg 1%
Vitamin B5 0.183mg 0.133mg 1%
Protein per 100 calories 3.9g 12g N/A
Calories per 10 g protein 254kcal 83kcal N/A
Weight per 100 calories 76g 69g N/A
Unsaturated / Saturated Fat ratio 3.7 5.4 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 24.93g 0.48g N/A
Sodium 6mg 14mg 0%
Tryptophan 0.065mg 0.235mg 0%
Threonine 0.134mg 0.785mg 0%
Isoleucine 0.197mg 0.849mg 0%
Leucine 0.348mg 1.392mg 0%
Lysine 0.097mg 0.883mg 0%
Methionine 0.079mg 0.211mg 0%
Phenylalanine 0.247mg 0.835mg 0%
Valine 0.217mg 0.87mg 0%
Histidine 0.103mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
1
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
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
Contains more CarbsCarbs +796.8%
Contains more ProteinProtein +235.3%
Contains more FatsFats +730.5%
Contains more OtherOther +351.6%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -88.1%
Contains more Mono. FatMonounsaturated fat +1452.4%
Contains more Poly. FatPolyunsaturated fat +1047.1%

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.