Pasta vs. Tofu
Nutrition comparison of Pasta and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and tofu:
- Both pasta and tofu are high in iron and protein.
- Pasta has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pasta is a great source of potassium.
- Pasta is an excellent source of dietary fiber.
- Tofu is an excellent source of calcium.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pasta is high in calories and tofu has 80% less calories than pasta - pasta has 371 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, pasta is much lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Pasta has a macronutrient ratio of 14:82:4 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Tofu | |
|---|---|---|
| Protein | 14% | 39% |
| Carbohydrates | 82% | 9% |
| Fat | 4% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and tofu has 97% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Pasta is an excellent source of dietary fiber and it has 967% more dietary fiber than tofu - pasta has 3.2g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Pasta and tofu contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Both pasta and tofu are high in protein. Pasta has 61% more protein than tofu - pasta has 13g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both pasta and tofu are low in saturated fat - pasta has 0.28g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Tofu and pasta contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than pasta - tofu has 25.5ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Pasta and tofu contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Pasta and tofu contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pasta | Tofu | |
|---|---|---|
| Thiamin | 0.891 MG | 0.081 MG |
| Riboflavin | 0.4 MG | 0.052 MG |
| Niacin | 7.177 MG | 0.195 MG |
| Pantothenic acid | 0.431 MG | 0.068 MG |
| Vitamin B6 | 0.142 MG | 0.047 MG |
| Folate | 237 UG | 15 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 15 times more calcium than pasta - pasta has 21mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both pasta and tofu are high in iron. Tofu has 62% more iron than pasta - pasta has 3.3mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Pasta is a great source of potassium and it has 84% more potassium than tofu - pasta has 223mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than pasta per 100 grams.
| Pasta | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.319 G |
| Total | 0.024 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than pasta per 100 grams.
| Pasta | Tofu | |
|---|---|---|
| linoleic acid | 0.54 G | 2.38 G |
| Total | 0.54 G | 2.38 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Pasta g
()
|
Daily Values (%) |
Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pasta or tofu contain more calories in 100 grams?Pasta is high in calories and tofu has 80% less calories than pasta - pasta has 371 calories in 100g and tofu has 76 calories.
Is pasta or tofu better for protein?
Both pasta and tofu are high in protein. Pasta has 60% more protein than tofu - pasta has 13g of protein per 100 grams and tofu has 8.1g of protein.
Does pasta or tofu have more carbohydrates?
By weight, pasta is high in carbohydrates and tofu has 100% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does pasta or tofu contain more calcium?
Tofu is a rich source of calcium and it has 15 times more calcium than pasta - pasta has 21mg of calcium in 100 grams and tofu has 350mg of calcium.
Does pasta or tofu contain more iron?
Both pasta and tofu are high in iron. Tofu has 60% more iron than pasta - pasta has 3.3mg of iron in 100 grams and tofu has 5.4mg of iron.