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Buckwheat vs Tofu - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.05g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 30)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.6)
Which food contains less Sugars?
Buckwheat
Buckwheat contains less Sugars (difference - 0.62g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 6mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Tofu
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Buckwheat Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
22
Buckwheat
4
Tofu
Mineral Summary Score
71
Buckwheat
38
Tofu

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Tofu
Contains more Potassium +280.2%
Contains more Magnesium +670%
Contains more Copper +469.9%
Contains more Zinc +200%
Contains more Phosphorus +257.7%
Contains less Sodium -85.7%
Contains more Iron +143.6%
Contains more Calcium +1844.4%
Contains more Potassium +280.2%
Contains more Magnesium +670%
Contains more Copper +469.9%
Contains more Zinc +200%
Contains more Phosphorus +257.7%
Contains less Sodium -85.7%
Contains more Iron +143.6%
Contains more Calcium +1844.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Tofu
Contains more Vitamin B1 +24.7%
Contains more Vitamin B2 +717.3%
Contains more Vitamin B3 +3500%
Contains more Vitamin B5 +1713.2%
Contains more Vitamin B6 +346.8%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +24.7%
Contains more Vitamin B2 +717.3%
Contains more Vitamin B3 +3500%
Contains more Vitamin B5 +1713.2%
Contains more Vitamin B6 +346.8%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
80%
Buckwheat
48%
Tofu
Carbohydrates
72%
Buckwheat
2%
Tofu
Fats
16%
Buckwheat
22%
Tofu

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Buckwheat Tofu Opinion
Calories 343 76 Buckwheat
Protein 13.25 8.08 Buckwheat
Fats 3.4 4.78 Tofu
Vitamin C 0 0.1 Tofu
Carbs 71.5 1.87 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 5.36 Tofu
Calcium 18 350 Tofu
Potassium 460 121 Buckwheat
Magnesium 231 30 Buckwheat
Sugars 0.62 Tofu
Fiber 10 0.3 Buckwheat
Copper 1.1 0.193 Buckwheat
Zinc 2.4 0.8 Buckwheat
Starch
Phosphorus 347 97 Buckwheat
Sodium 1 7 Buckwheat
Vitamin A 0 85 Tofu
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.101 0.081 Buckwheat
Vitamin B2 0.425 0.052 Buckwheat
Vitamin B3 7.02 0.195 Buckwheat
Vitamin B5 1.233 0.068 Buckwheat
Vitamin B6 0.21 0.047 Buckwheat
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folic acid (B9) 0 0
Trans Fat 0 Buckwheat
Saturated Fat 0.741 0.691 Tofu
Monounsaturated Fat 1.04 1.056 Tofu
Polyunsaturated fat 1.039 2.699 Tofu
Tryptophan 0.192 0.12 Buckwheat
Threonine 0.506 0.402 Buckwheat
Isoleucine 0.498 0.435 Buckwheat
Leucine 0.832 0.713 Buckwheat
Lysine 0.672 0.452 Buckwheat
Methionine 0.172 0.108 Buckwheat
Phenylalanine 0.52 0.428 Buckwheat
Valine 0.678 0.446 Buckwheat
Histidine 0.309 0.221 Buckwheat
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.