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Tofu vs Amaranth grain - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 20)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3)
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food contains less Sugars?
Amaranth grain
Amaranth grain contains less Sugars (difference - 0.62g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.691g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. 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.
Tofu Amaranth grain
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tofu Amaranth grain
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
4
Tofu
3
Amaranth grain
Mineral Summary Score
38
Tofu
24
Amaranth grain

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
Tofu
3
:
Contains more Iron +155.2%
Contains more Calcium +644.7%
Contains more Copper +29.5%
Contains more Potassium +11.6%
Contains more Magnesium +116.7%
Contains more Phosphorus +52.6%
Contains less Sodium -14.3%
Equal in Zinc - 0.86
Contains more Iron +155.2%
Contains more Calcium +644.7%
Contains more Copper +29.5%
Contains more Potassium +11.6%
Contains more Magnesium +116.7%
Contains more Phosphorus +52.6%
Contains less Sodium -14.3%
Equal in Zinc - 0.86

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
Tofu
9
:
Contains more Vitamin B1 +440%
Contains more Vitamin B2 +136.4%
Contains more Vitamin E +1800%
Contains more Vitamin B3 +20.5%
Contains more Vitamin B6 +140.4%
Contains more Vitamin B1 +440%
Contains more Vitamin B2 +136.4%
Contains more Vitamin E +1800%
Contains more Vitamin B3 +20.5%
Contains more Vitamin B6 +140.4%

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
48%
Tofu
23%
Amaranth grain
Carbohydrates
2%
Tofu
19%
Amaranth grain
Fats
22%
Tofu
7%
Amaranth grain

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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 Tofu Amaranth grain Opinion
Calories 76 102 Amaranth grain
Protein 8.08 3.8 Tofu
Fats 4.78 1.58 Tofu
Vitamin C 0.1 Tofu
Carbs 1.87 18.69 Amaranth grain
Cholesterol 0 Amaranth grain
Vitamin D 0 Tofu
Iron 5.36 2.1 Tofu
Calcium 350 47 Tofu
Potassium 121 135 Amaranth grain
Magnesium 30 65 Amaranth grain
Sugars 0.62 Tofu
Fiber 0.3 2.1 Amaranth grain
Copper 0.193 0.149 Tofu
Zinc 0.8 0.86 Amaranth grain
Starch 16.23 Amaranth grain
Phosphorus 97 148 Amaranth grain
Sodium 7 6 Amaranth grain
Vitamin A 85 Tofu
Vitamin E 0.01 0.19 Amaranth grain
Vitamin D 0 Tofu
Vitamin B1 0.081 0.015 Tofu
Vitamin B2 0.052 0.022 Tofu
Vitamin B3 0.195 0.235 Amaranth grain
Vitamin B5 0.068 Tofu
Vitamin B6 0.047 0.113 Amaranth grain
Vitamin B12 0 Tofu
Vitamin K 2.4 Tofu
Folic acid (B9) 0 Tofu
Trans Fat 0 Amaranth grain
Saturated Fat 0.691 Amaranth grain
Monounsaturated Fat 1.056 Tofu
Polyunsaturated fat 2.699 Tofu
Tryptophan 0.12 Tofu
Threonine 0.402 Tofu
Isoleucine 0.435 Tofu
Leucine 0.713 Tofu
Lysine 0.452 Tofu
Methionine 0.108 Tofu
Phenylalanine 0.428 Tofu
Valine 0.446 Tofu
Histidine 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.