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Tofu vs Groat - 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.
Tofu Groat
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
Tofu Groat
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
5
Groat
Mineral Summary Score
38
Tofu
15
Groat

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
6
:
2
Groat
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%
Contains more Magnesium +70%
Contains less Sodium -42.9%

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
5
:
4
Groat
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%
Contains more Vitamin E +800%
Contains more Vitamin B3 +382.1%
Contains more Vitamin B5 +427.9%
Contains more Vitamin B6 +63.8%

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
20%
Groat
Carbohydrates
2%
Tofu
20%
Groat
Fats
22%
Tofu
3%
Groat

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