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  6. Spaghetti vs. Tofu

Spaghetti vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between spaghetti and tofu?

  • Spaghetti is higher in selenium, yet tofu is higher in calcium, manganese, copper, iron, phosphorus, vitamin B1, zinc, magnesium, and vitamin B2.
  • Tofu's daily need coverage for calcium is 68% more.
  • Spaghetti has 2 times more selenium than tofu. While spaghetti has 26.4µg of selenium, tofu has only 17.4µg.
  • The glycemic index of tofu is lower.

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

Infographic

Spaghetti vs Tofu 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 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Tofu
Tofu
8
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 -92.9%
Contains more SeleniumSelenium +51.7%
Contains more MagnesiumMagnesium +222.2%
Contains more CalciumCalcium +9657.1%
Contains more PotassiumPotassium +438.6%
Contains more IronIron +432%
Contains more CopperCopper +278%
Contains more ZincZinc +207.8%
Contains more PhosphorusPhosphorus +227.6%
Contains more ManganeseManganese +266.8%

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 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%
Tofu
Tofu
6
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 EVitamin E +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +690%
Contains more Vitamin B2Vitamin B2 +410%
Contains more Vitamin B5Vitamin B5 +18.8%
Contains more Vitamin B6Vitamin B6 +87.8%
Contains more FolateFolate +314.3%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B3 ~0.381mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Spaghetti Tofu DV% diff.
Calcium 7mg 683mg 68%
Manganese 0.322mg 1.181mg 37%
Copper 0.1mg 0.378mg 31%
Polyunsaturated fat 0.326g 4.921g 31%
Iron 0.5mg 2.66mg 27%
Protein 5.8g 17.27g 23%
Phosphorus 58mg 190mg 19%
Selenium 26.4µg 17.4µg 16%
Fats 0.93g 8.72g 12%
Vitamin B1 0.02mg 0.158mg 12%
Starch 26.01g 11%
Magnesium 18mg 58mg 10%
Zinc 0.51mg 1.57mg 10%
Carbs 30.86g 2.78g 9%
Potassium 44mg 237mg 6%
Vitamin B2 0.02mg 0.102mg 6%
Folate 7µg 29µg 6%
Saturated fat 0.176g 1.261g 5%
Monounsaturated fat 0.131g 1.925g 4%
Vitamin B6 0.049mg 0.092mg 3%
Fiber 1.8g 2.3g 2%
Calories 158kcal 144kcal 1%
Sodium 1mg 14mg 1%
Choline 6.4mg 1%
Protein per 100 calories 3.7g 12g N/A
Calories per 10 g protein 272kcal 83kcal N/A
Weight per 100 calories 63g 69g N/A
Unsaturated / Saturated Fat ratio 2.6 5.4 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 29.06g 0.48g N/A
Sugar 0.56g N/A
Vitamin E 0.06mg 0%
Vitamin B3 0.4mg 0.381mg 0%
Vitamin B5 0.112mg 0.133mg 0%
Tryptophan 0.083mg 0.235mg 0%
Threonine 0.206mg 0.785mg 0%
Isoleucine 0.228mg 0.849mg 0%
Leucine 0.44mg 1.392mg 0%
Lysine 0.133mg 0.883mg 0%
Methionine 0.065mg 0.211mg 0%
Phenylalanine 0.297mg 0.835mg 0%
Valine 0.262mg 0.87mg 0%
Histidine 0.132mg 0.431mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 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 +1010.1%
Contains more ProteinProtein +197.8%
Contains more FatsFats +837.6%
Contains more WaterWater +12.4%
Contains more OtherOther +400%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 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 -86%
Contains more Mono. FatMonounsaturated fat +1369.5%
Contains more Poly. FatPolyunsaturated fat +1409.5%

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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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.