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Amaranth grain vs. Tofu — In-Depth Nutrition Comparison

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How are Amaranth grain and Tofu different?

  • Tofu is higher than Amaranth grain in Calcium, Copper, Selenium, Manganese, Vitamin B1, Iron, Zinc, Vitamin B2, and Phosphorus.
  • Tofu covers your daily need of Calcium 64% more than Amaranth grain.

Amaranth grain, cooked and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.

Infographic

Amaranth grain vs Tofu infographic
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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.
Contains more Magnesium +12.1%
Contains less Sodium -57.1%
Contains more Calcium +1353.2%
Contains more Iron +26.7%
Contains more Phosphorus +28.4%
Contains more Potassium +75.6%
Contains more Zinc +82.6%
Contains more Copper +153.7%
Contains more Manganese +38.3%
Contains more Selenium +216.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Magnesium +12.1%
Contains less Sodium -57.1%
Contains more Calcium +1353.2%
Contains more Iron +26.7%
Contains more Phosphorus +28.4%
Contains more Potassium +75.6%
Contains more Zinc +82.6%
Contains more Copper +153.7%
Contains more Manganese +38.3%
Contains more Selenium +216.4%

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.
:
9
Tofu
Contains more Vitamin B6 +22.8%
Contains more Vitamin B1 +953.3%
Contains more Vitamin B2 +363.6%
Contains more Vitamin B3 +62.1%
Contains more Folate +31.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin B6 +22.8%
Contains more Vitamin B1 +953.3%
Contains more Vitamin B2 +363.6%
Contains more Vitamin B3 +62.1%
Contains more Folate +31.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +572.3%
Contains more Protein +354.5%
Contains more Fats +451.9%
Contains more Other +81.8%
Equal in Water - 69.83
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more Carbs +572.3%
Contains more Protein +354.5%
Contains more Fats +451.9%
Contains more Other +81.8%
Equal in Water - 69.83

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Amaranth grain Tofu
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Amaranth grain Tofu Opinion
Net carbs 16.59g 0.48g Amaranth grain
Protein 3.8g 17.27g Tofu
Fats 1.58g 8.72g Tofu
Carbs 18.69g 2.78g Amaranth grain
Calories 102kcal 144kcal Tofu
Starch 16.23g Amaranth grain
Fiber 2.1g 2.3g Tofu
Calcium 47mg 683mg Tofu
Iron 2.1mg 2.66mg Tofu
Magnesium 65mg 58mg Amaranth grain
Phosphorus 148mg 190mg Tofu
Potassium 135mg 237mg Tofu
Sodium 6mg 14mg Amaranth grain
Zinc 0.86mg 1.57mg Tofu
Copper 0.149mg 0.378mg Tofu
Manganese 0.854mg 1.181mg Tofu
Selenium 5.5µg 17.4µg Tofu
Vitamin A 166IU Tofu
Vitamin E 0.19mg Amaranth grain
Vitamin C 0.2mg Tofu
Vitamin B1 0.015mg 0.158mg Tofu
Vitamin B2 0.022mg 0.102mg Tofu
Vitamin B3 0.235mg 0.381mg Tofu
Vitamin B5 0.133mg Tofu
Vitamin B6 0.113mg 0.092mg Amaranth grain
Folate 22µg 29µg Tofu
Tryptophan 0.235mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.849mg Tofu
Leucine 1.392mg Tofu
Lysine 0.883mg Tofu
Methionine 0.211mg Tofu
Phenylalanine 0.835mg Tofu
Valine 0.87mg Tofu
Histidine 0.431mg Tofu
Saturated Fat 1.261g Amaranth grain
Monounsaturated Fat 1.925g Tofu
Polyunsaturated fat 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
Amaranth grain
11%
Tofu
Minerals Daily Need Coverage Score
43%
Amaranth grain
87%
Tofu

Comparison summary

Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 82)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 8mg)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 1.261g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.