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Groat vs Tofu - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Tofu
Tofu contains less Sugars (difference - 0.28g)
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 - $2.4)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.557g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Groat Tofu
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Groat 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
5
Groat
4
Tofu
Mineral Summary Score
15
Groat
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
Groat
2
:
6
Tofu
Contains more Magnesium +70%
Contains less Sodium -42.9%
Contains more Iron +570%
Contains more Calcium +4900%
Contains more Potassium +37.5%
Contains more Copper +32.2%
Contains more Zinc +31.1%
Contains more Phosphorus +38.6%
Contains more Magnesium +70%
Contains less Sodium -42.9%
Contains more Iron +570%
Contains more Calcium +4900%
Contains more Potassium +37.5%
Contains more Copper +32.2%
Contains more Zinc +31.1%
Contains more Phosphorus +38.6%

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
Groat
4
:
5
Tofu
Contains more Vitamin E +800%
Contains more Vitamin B3 +382.1%
Contains more Vitamin B5 +427.9%
Contains more Vitamin B6 +63.8%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +102.5%
Contains more Vitamin B2 +33.3%
Contains more Vitamin K +26.3%
Contains more Vitamin E +800%
Contains more Vitamin B3 +382.1%
Contains more Vitamin B5 +427.9%
Contains more Vitamin B6 +63.8%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +102.5%
Contains more Vitamin B2 +33.3%
Contains more Vitamin K +26.3%

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
20%
Groat
48%
Tofu
Carbohydrates
20%
Groat
2%
Tofu
Fats
3%
Groat
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 Groat Tofu Opinion
Calories 92 76 Groat
Protein 3.38 8.08 Tofu
Fats 0.62 4.78 Tofu
Vitamin C 0 0.1 Tofu
Carbs 19.94 1.87 Groat
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 5.36 Tofu
Calcium 7 350 Tofu
Potassium 88 121 Tofu
Magnesium 51 30 Groat
Sugars 0.9 0.62 Groat
Fiber 2.7 0.3 Groat
Copper 0.146 0.193 Tofu
Zinc 0.61 0.8 Tofu
Starch
Phosphorus 70 97 Tofu
Sodium 4 7 Groat
Vitamin A 0 85 Tofu
Vitamin E 0.09 0.01 Groat
Vitamin D 0 0
Vitamin B1 0.04 0.081 Tofu
Vitamin B2 0.039 0.052 Tofu
Vitamin B3 0.94 0.195 Groat
Vitamin B5 0.359 0.068 Groat
Vitamin B6 0.077 0.047 Groat
Vitamin B12 0 0
Vitamin K 1.9 2.4 Tofu
Folic acid (B9) 0 0
Trans Fat 0 Groat
Saturated Fat 0.134 0.691 Groat
Monounsaturated Fat 0.188 1.056 Tofu
Polyunsaturated fat 0.188 2.699 Tofu
Tryptophan 0.049 0.12 Tofu
Threonine 0.129 0.402 Tofu
Isoleucine 0.127 0.435 Tofu
Leucine 0.212 0.713 Tofu
Lysine 0.172 0.452 Tofu
Methionine 0.044 0.108 Tofu
Phenylalanine 0.133 0.428 Tofu
Valine 0.173 0.446 Tofu
Histidine 0.079 0.221 Tofu
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.