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  6. Teff vs. Tofu

Teff vs. Tofu — In-Depth Nutrition Comparison

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How are Teff and Tofu different?

  • Teff is higher in Manganese, however, Tofu is richer in Calcium, Copper, Phosphorus, Iron, and Vitamin B2.
  • Daily need coverage for Manganese from Teff is 73% higher.

Teff, cooked and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

Infographic

Teff 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.
Teff
Teff
2
:
8
Tofu
Tofu
Contains less Sodium -42.9%
Contains more Manganese +142.2%
Contains more Calcium +1293.9%
Contains more Iron +29.8%
Contains more Magnesium +16%
Contains more Phosphorus +58.3%
Contains more Potassium +121.5%
Contains more Zinc +41.4%
Contains more Copper +67.3%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains less Sodium -42.9%
Contains more Manganese +142.2%
Contains more Calcium +1293.9%
Contains more Iron +29.8%
Contains more Magnesium +16%
Contains more Phosphorus +58.3%
Contains more Potassium +121.5%
Contains more Zinc +41.4%
Contains more Copper +67.3%

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.
Teff
Teff
3
:
6
Tofu
Tofu
Contains more Vitamin B1 +15.8%
Contains more Vitamin B3 +138.6%
Contains more Vitamin A +8200%
Contains more Vitamin B2 +209.1%
Contains more Folate +61.1%
Equal in Vitamin B6 - 0.092
Teff
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0%
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 +15.8%
Contains more Vitamin B3 +138.6%
Contains more Vitamin A +8200%
Contains more Vitamin B2 +209.1%
Contains more Folate +61.1%
Equal in Vitamin B6 - 0.092

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
:
3
Tofu
Tofu
Contains more Carbs +614.4%
Contains more Protein +346.3%
Contains more Fats +1241.5%
Contains more Other +102.9%
Equal in Water - 69.83
Teff
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 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 +614.4%
Contains more Protein +346.3%
Contains more Fats +1241.5%
Contains more Other +102.9%
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.
Teff Tofu
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Tofu Opinion
Net carbs 17.06g 0.48g Teff
Protein 3.87g 17.27g Tofu
Fats 0.65g 8.72g Tofu
Carbs 19.86g 2.78g Teff
Calories 101kcal 144kcal Tofu
Fiber 2.8g 2.3g Teff
Calcium 49mg 683mg Tofu
Iron 2.05mg 2.66mg Tofu
Magnesium 50mg 58mg Tofu
Phosphorus 120mg 190mg Tofu
Potassium 107mg 237mg Tofu
Sodium 8mg 14mg Teff
Zinc 1.11mg 1.57mg Tofu
Copper 0.226mg 0.378mg Tofu
Manganese 2.86mg 1.181mg Teff
Selenium 17.4µg Tofu
Vitamin A 2IU 166IU Tofu
Vitamin C 0.2mg Tofu
Vitamin B1 0.183mg 0.158mg Teff
Vitamin B2 0.033mg 0.102mg Tofu
Vitamin B3 0.909mg 0.381mg Teff
Vitamin B5 0.133mg Tofu
Vitamin B6 0.097mg 0.092mg Teff
Folate 18µg 29µg Tofu
Tryptophan 0.041mg 0.235mg Tofu
Threonine 0.149mg 0.785mg Tofu
Isoleucine 0.146mg 0.849mg Tofu
Leucine 0.311mg 1.392mg Tofu
Lysine 0.109mg 0.883mg Tofu
Methionine 0.125mg 0.211mg Tofu
Phenylalanine 0.203mg 0.835mg Tofu
Valine 0.2mg 0.87mg Tofu
Histidine 0.088mg 0.431mg Tofu
Saturated Fat 1.261g Teff
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
Teff 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
9%
Teff
11%
Tofu
Minerals Daily Need Coverage Score
67%
Teff
87%
Tofu

Comparison summary

Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 42)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 1.261g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.