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.
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.
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
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 common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Pasta (Pasta, dry, enriched) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Pasta g
()
|
Daily Values (%) |
Silken 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 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.