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Tofu vs. Spaghetti — In-Depth Nutrition Comparison

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What are the differences between tofu and spaghetti?

  • Tofu is higher in calcium, manganese, copper, iron, phosphorus, vitamin B1, zinc, magnesium, and vitamin B2, yet spaghetti is higher in selenium.
  • Tofu's daily need coverage for calcium is 68% more.
  • Tofu has 8 times more vitamin B1 than spaghetti. While tofu has 0.158mg of vitamin B1, spaghetti has only 0.02mg.
  • The glycemic index of tofu is lower.

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

Infographic

Tofu vs Spaghetti 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
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%
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 +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%
Contains less SodiumSodium -92.9%
Contains more SeleniumSelenium +51.7%

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 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%
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 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 ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

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

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
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 ProteinProtein +197.8%
Contains more FatsFats +837.6%
Contains more WaterWater +12.4%
Contains more OtherOther +400%
Contains more CarbsCarbs +1010.1%

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
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 +1369.5%
Contains more Poly. FatPolyunsaturated fat +1409.5%
Contains less Sat. FatSaturated fat -86%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.