Pasta vs. Silken Tofu

Nutrition comparison of Pasta and Silken Tofu


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of pasta versus silken tofu (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in pasta and silken tofu:

  • 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, iron and protein.
  • Silken tofu is an excellent source of calcium.
Detailed nutritional comparison of pasta and silken tofu is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) . Have a correction or suggestions? Shoot us an email.


Image of Pasta src
Image of Silken Tofu src

Calories and Carbs

calories

Pasta is high in calories and silken tofu has 84% less calories than pasta - pasta has 371 calories per 100 grams and silken tofu has 61 calories.

For macronutrient ratios, pasta is much lighter in protein, much heavier in carbs and much lighter in fat compared to silken tofu per calorie. Pasta has a macronutrient ratio of 14:82:4 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pasta Silken Tofu
Protein 14% 43%
Carbohydrates 82% 7%
Fat 4% 50%
Alcohol ~ ~

carbohydrates

Pasta is high in carbohydrates and silken tofu has 98% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.

dietary fiber

Pasta is an excellent source of dietary fiber and it has 15 times more dietary fiber than silken tofu - pasta has 3.2g of dietary fiber per 100 grams and silken tofu has 0.2g of dietary fiber.

sugar

Pasta and silken tofu contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and silken tofu has 0.7g of sugar.

Protein

protein

Pasta is an excellent source of protein and it has 82% more protein than silken tofu - pasta has 13g of protein per 100 grams and silken tofu has 7.2g of protein.

Fat

saturated fat

Both pasta and silken tofu are low in saturated fat - pasta has 0.28g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.

Vitamins

Vitamin C

Silken tofu and pasta contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and pasta does not contain significant amounts.

Vitamin A

Silken tofu and pasta contain similar amounts of Vitamin A - silken tofu has 2.1ug of Vitamin A per 100 grams and pasta does not contain significant amounts.

Vitamin E

Pasta and silken tofu contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.

Vitamin K

Pasta and silken tofu contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.

The B Vitamins

Pasta has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Pasta Silken Tofu
Thiamin 0.891 MG 0.047 MG
Riboflavin 0.4 MG 0.037 MG
Niacin 7.177 MG 0.535 MG
Pantothenic acid 0.431 MG 0.051 MG
Vitamin B6 0.142 MG 0.052 MG
Folate 237 UG 44 UG

Minerals

calcium

Silken tofu is an excellent source of calcium and it has 429% more calcium than pasta - pasta has 21mg of calcium per 100 grams and silken tofu has 111mg of calcium.

iron

Pasta is an excellent source of iron and it has 197% more iron than silken tofu - pasta has 3.3mg of iron per 100 grams and silken tofu has 1.1mg of iron.

potassium

Pasta is a great source of potassium and it has 86% more potassium than silken tofu - pasta has 223mg of potassium per 100 grams and silken tofu has 120mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Pasta Silken Tofu
lutein + zeaxanthin 18 UG ~
beta-carotene ~ 4 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than pasta per 100 grams.

Pasta Silken Tofu
alpha linoleic acid 0.024 G 0.246 G
Total 0.024 G 0.246 G

omega 6s

Comparing omega-6 fatty acids, silken tofu has more linoleic acid than pasta per 100 grams.

Pasta Silken Tofu
linoleic acid 0.54 G 1.835 G
Total 0.54 G 1.835 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Pasta or Silken Tofu .

Note: The specific food items compared are: Pasta (Pasta, dry, enriched) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .

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G Water G
G Starch G
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FAQ

Does pasta or silken tofu contain more calories in 100 grams?
Pasta is high in calories and silken tofu has 80% less calories than pasta - pasta has 371 calories in 100g and silken tofu has 61 calories.

Is pasta or silken tofu better for protein?
Pasta is a fantastic source of protein and it has 80% more protein than silken tofu - pasta has 13g of protein per 100 grams and silken tofu has 7.2g of protein.

Does pasta or silken tofu have more carbohydrates?
By weight, pasta is high in carbohydrates and silken tofu has 100% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and silken tofu has 1.2g of carbohydrates.

Does pasta or silken tofu contain more calcium?
Silken tofu is a rich source of calcium and it has 430% more calcium than pasta - pasta has 21mg of calcium in 100 grams and silken tofu has 111mg of calcium.

Does pasta or silken tofu contain more iron?
Pasta is an abundant source of iron and it has 200% more iron than silken tofu - pasta has 3.3mg of iron in 100 grams and silken tofu has 1.1mg of iron.