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  6. Semolina vs. Tofu

Semolina vs. Tofu — In-Depth Nutrition Comparison

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Important differences between Semolina and Tofu

  • Semolina has more Vitamin B3, Vitamin B6, Vitamin B5, and Vitamin B1, however, Tofu has more Calcium, Iron, Copper, Magnesium, Manganese, and Phosphorus.
  • Tofu's daily need coverage for Calcium is 61% more.
  • Semolina has 13 times more Vitamin B3 than Tofu. Semolina has 5.048mg of Vitamin B3, while Tofu has 0.381mg.

The food varieties used in the comparison are Rice, white, long-grain, parboiled, unenriched, dry and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Semolina vs Tofu infographic
Infographic link

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.
Semolina
Semolina
2
:
8
Tofu
Tofu
Contains less Sodium -85.7%
Contains more Selenium +14.4%
Contains more Calcium +862%
Contains more Iron +259.5%
Contains more Magnesium +114.8%
Contains more Phosphorus +24.2%
Contains more Potassium +36.2%
Contains more Zinc +53.9%
Contains more Copper +33.1%
Contains more Manganese +14.1%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains less Sodium -85.7%
Contains more Selenium +14.4%
Contains more Calcium +862%
Contains more Iron +259.5%
Contains more Magnesium +114.8%
Contains more Phosphorus +24.2%
Contains more Potassium +36.2%
Contains more Zinc +53.9%
Contains more Copper +33.1%
Contains more Manganese +14.1%

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.
Semolina
Semolina
6
:
4
Tofu
Tofu
Contains more Vitamin B1 +41.8%
Contains more Vitamin B3 +1224.9%
Contains more Vitamin B5 +405.3%
Contains more Vitamin B6 +391.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +104%
Contains more Folate +262.5%
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Tofu
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 B1 +41.8%
Contains more Vitamin B3 +1224.9%
Contains more Vitamin B5 +405.3%
Contains more Vitamin B6 +391.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +104%
Contains more Folate +262.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
1
:
4
Tofu
Tofu
Contains more Carbs +2809.7%
Contains more Protein +130%
Contains more Fats +746.6%
Contains more Water +608.2%
Contains more Other +97.2%
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Tofu
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 +2809.7%
Contains more Protein +130%
Contains more Fats +746.6%
Contains more Water +608.2%
Contains more Other +97.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
1
:
2
Tofu
Tofu
Contains less Saturated Fat -76.7%
Contains more Monounsaturated Fat +646.1%
Contains more Polyunsaturated fat +1428.3%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -76.7%
Contains more Monounsaturated Fat +646.1%
Contains more Polyunsaturated fat +1428.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Semolina Tofu
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Semolina Tofu Opinion
Net carbs 79.09g 0.48g Semolina
Protein 7.51g 17.27g Tofu
Fats 1.03g 8.72g Tofu
Carbs 80.89g 2.78g Semolina
Calories 374kcal 144kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Tofu
Fiber 1.8g 2.3g Tofu
Calcium 71mg 683mg Tofu
Iron 0.74mg 2.66mg Tofu
Magnesium 27mg 58mg Tofu
Phosphorus 153mg 190mg Tofu
Potassium 174mg 237mg Tofu
Sodium 2mg 14mg Semolina
Zinc 1.02mg 1.57mg Tofu
Copper 0.284mg 0.378mg Tofu
Manganese 1.035mg 1.181mg Tofu
Selenium 19.9µg 17.4µg Semolina
Vitamin A 0IU 166IU Tofu
Vitamin E 0.03mg Semolina
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.224mg 0.158mg Semolina
Vitamin B2 0.05mg 0.102mg Tofu
Vitamin B3 5.048mg 0.381mg Semolina
Vitamin B5 0.672mg 0.133mg Semolina
Vitamin B6 0.452mg 0.092mg Semolina
Folate 8µg 29µg Tofu
Vitamin K 0.1µg Semolina
Tryptophan 0.103mg 0.235mg Tofu
Threonine 0.271mg 0.785mg Tofu
Isoleucine 0.339mg 0.849mg Tofu
Leucine 0.656mg 1.392mg Tofu
Lysine 0.215mg 0.883mg Tofu
Methionine 0.183mg 0.211mg Tofu
Phenylalanine 0.398mg 0.835mg Tofu
Valine 0.47mg 0.87mg Tofu
Histidine 0.185mg 0.431mg Tofu
Saturated Fat 0.294g 1.261g Semolina
Monounsaturated Fat 0.258g 1.925g Tofu
Polyunsaturated fat 0.322g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina 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
26%
Semolina
11%
Tofu
Minerals Daily Need Coverage Score
52%
Semolina
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 39)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.4)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 0.967g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.