Pasta vs Soft Tofu: Difference & Similarities

Although pasta and soft tofu belong to different food groups, while pasta belong is a grain, and soft tofu belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares pasta and soft tofu, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how pasta and soft tofu compare specifically.

Pasta

Pasta is a traditional Italian food made from wheat flour and water. The most common types of pasta include spaghetti, macaroni, linguine, and fettuccine. Still, there are many other varieties available.

Pasta is a good source of carbohydrates, which provide energy for the body. It also contains small amounts of protein, fiber, and vitamins and minerals like iron and B vitamins, depending on the type of pasta and the flour used.

It is also low in fat and calories, making it a great option for weight management and a balanced diet. It can be enjoyed as a part of a healthy diet when paired with vegetables and lean protein sources such as legumes and in moderate portions.

Pasta can be enjoyed in a variety of ways; it can be cooked in different sauces, with herbs and spices, and can also be used in salads and soups. There are also different types of pasta available for those who are gluten intolerant or prefer a lower-carb option, such as rice pasta, quinoa pasta, and lentil pasta.

Pasta is not an excellent source of any particular vitamin.

However, it contains a good amount of Vitamin B3 (Niacin) and some Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Soft Tofu

Soft tofu, also known as silken tofu or Japanese-style tofu, is a type of tofu with a softer, more delicate texture than regular tofu.

In comparison to regular tofu, which has a firmer, more dense texture and a pale, beige color, soft tofu has a high moisture content and a creamy, smooth texture, and a pale white or yellow color.

It also has a milder, slightly sweeter taste than regular tofu.

Soft tofu is often used as a substitute for dairy products in recipes such as smoothies, dips, and sauces, and can also be used in soups and stir-fries.

In terms of nutritional value, both soft and regular tofu are good sources of protein, fiber, and several important nutrients, including iron, potassium, and B vitamins.

It has been shown to have a number of potential health benefits, including lower cholesterol levels and improved blood sugar control.

Soft Tofu is not an excellent source of any particular vitamin.

However, it also contains a good amount of Vitamin B9 (Folate) and some Vitamin B1 (Thiamine).

Pasta vs Soft Tofu Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing pasta vs soft tofu.

This comparison will start by comparing the caloric value of pasta and soft tofu and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Pasta vs Soft Tofu Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing soft tofu vs pasta for weight loss, soft tofu is slightly lower in calories, with 61 calories per 100 grams, compared to 371 calories per 100 grams of pasta.

However, both pasta and soft tofu can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Pasta vs Soft Tofu Protein

Legumes and most legume products, including pasta and soft tofu, are important sources of plant-based protein.

Pasta offers around 45% more protein than soft tofu.

Pasta has 13 grams of protein per 100 grams, while soft tofu has 7.2 grams of protein per 100 grams.

Pasta vs Soft Tofu Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in pasta and soft tofu.

The total amount of carbohydrates is around 98% higher in pasta than in soft tofu. It have 74.7 grams per 100 grams, compared to 1.2 grams in soft tofu.

There’s less sugar in soft tofu than in pasta, 71% precisely.

One handful of soft tofu (28 grams) contains 0.2 grams of sugar, while the same amount of pasta contains 0.7 grams.

Lastly, let’s take a look at the dietary fiber in pasta and soft tofu.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 0.9 grams of fiber per portion, pasta is a better source of fiber than soft tofu which pasta offers 0.1 grams per portion.

Pasta vs Soft Tofu Fats

Like most other grains and legumes, with the exception of lupins and peanuts, pasta and soft tofu are low in fat.

Fats in pasta and soft tofu are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in pasta and soft tofu:

• Pasta: 1.5 grams per 100 grams
• Soft Tofu: 3.7 per 100 grams

Speaking of saturated fats, pasta is 40% lower in saturated fats.

Pasta and soft tofu contain 0.3 grams and 0.5 grams of saturated fat per 100 grams, respectively.

Pasta vs Soft Tofu Vitamins Content

This section will discuss the vitamin content of pasta and soft tofu.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Pasta has a higher amount of vitamin A, vitamin C, vitamin B9 (Folate), and vitamin K.

However, soft tofu has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin E.

Pasta and soft tofu contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins pasta and soft tofu contain side by side, so you can easily compare them.

Pasta vs Soft Tofu Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the pasta and soft tofu comparison focuses on their mineral content.

Pasta is a better source of calcium, and sodium than soft tofu.

On the other hand, soft tofu is a higher amount of copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc.

Pasta and soft tofu contain the same amount of fluoride.

Check out the table below to learn how pasta and soft tofu compare when it comes to mineral content.

The Final Word

Pasta and soft tofu are highly nutritious and a great addition to a plant-based diet.

Both pasta and soft tofu are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.