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Teff vs Tofu - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Tofu
Tofu contains less Sugars (difference - 1.22g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.242g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
Teff Tofu
Lower in Sugars ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Teff 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
24
Teff
4
Tofu
Mineral Summary Score
85
Teff
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
Teff
6
:
2
Tofu
Contains more Iron +42.4%
Contains more Potassium +252.9%
Contains more Magnesium +513.3%
Contains more Copper +319.7%
Contains more Zinc +353.8%
Contains more Phosphorus +342.3%
Contains more Calcium +94.4%
Contains less Sodium -41.7%
Contains more Iron +42.4%
Contains more Potassium +252.9%
Contains more Magnesium +513.3%
Contains more Copper +319.7%
Contains more Zinc +353.8%
Contains more Phosphorus +342.3%
Contains more Calcium +94.4%
Contains less Sodium -41.7%

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
Teff
6
:
6
Tofu
Contains more Vitamin E +700%
Contains more Vitamin B1 +381.5%
Contains more Vitamin B2 +419.2%
Contains more Vitamin B3 +1624.6%
Contains more Vitamin B5 +1285.3%
Contains more Vitamin B6 +925.5%
Contains more Vitamin A +844.4%
Contains more Vitamin K +26.3%
Contains more Vitamin E +700%
Contains more Vitamin B1 +381.5%
Contains more Vitamin B2 +419.2%
Contains more Vitamin B3 +1624.6%
Contains more Vitamin B5 +1285.3%
Contains more Vitamin B6 +925.5%
Contains more Vitamin A +844.4%
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
80%
Teff
48%
Tofu
Carbohydrates
73%
Teff
2%
Tofu
Fats
11%
Teff
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 Teff Tofu Opinion
Calories 367 76 Teff
Protein 13.3 8.08 Teff
Fats 2.38 4.78 Tofu
Vitamin C 0.1 Tofu
Carbs 73.13 1.87 Teff
Cholesterol 0 Teff
Vitamin D 0 Tofu
Iron 7.63 5.36 Teff
Calcium 180 350 Tofu
Potassium 427 121 Teff
Magnesium 184 30 Teff
Sugars 1.84 0.62 Teff
Fiber 8 0.3 Teff
Copper 0.81 0.193 Teff
Zinc 3.63 0.8 Teff
Starch 36.56 Teff
Phosphorus 429 97 Teff
Sodium 12 7 Tofu
Vitamin A 9 85 Tofu
Vitamin E 0.08 0.01 Teff
Vitamin D 0 Tofu
Vitamin B1 0.39 0.081 Teff
Vitamin B2 0.27 0.052 Teff
Vitamin B3 3.363 0.195 Teff
Vitamin B5 0.942 0.068 Teff
Vitamin B6 0.482 0.047 Teff
Vitamin B12 0 Tofu
Vitamin K 1.9 2.4 Tofu
Folic acid (B9) 0 Tofu
Trans Fat 0 Teff
Saturated Fat 0.449 0.691 Teff
Monounsaturated Fat 0.589 1.056 Tofu
Polyunsaturated fat 1.071 2.699 Tofu
Tryptophan 0.139 0.12 Teff
Threonine 0.51 0.402 Teff
Isoleucine 0.501 0.435 Teff
Leucine 1.068 0.713 Teff
Lysine 0.376 0.452 Tofu
Methionine 0.428 0.108 Teff
Phenylalanine 0.698 0.428 Teff
Valine 0.686 0.446 Teff
Histidine 0.301 0.221 Teff
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.