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Tofu vs. Millet — In-Depth Nutrition Comparison

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How are Tofu and Millet different?

  • Tofu is richer in Calcium, Manganese, Selenium, Iron, Copper, Phosphorus, Zinc, and Potassium, while Millet is higher in Vitamin B3.
  • Tofu covers your daily need of Calcium 68% more than Millet.
  • Tofu contains 19 times more Selenium than Millet. Tofu contains 17.4µg of Selenium, while Millet contains 0.9µg.
  • Millet is lower in Saturated Fat.

Tofu, raw, firm, prepared with calcium sulfate and Millet, cooked types were used in this article.

Infographic

Tofu vs Millet infographic
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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.
Tofu
9
:
1
Millet
Contains more Calcium +22666.7%
Contains more Iron +322.2%
Contains more Magnesium +31.8%
Contains more Phosphorus +90%
Contains more Potassium +282.3%
Contains more Zinc +72.5%
Contains more Copper +134.8%
Contains more Manganese +334.2%
Contains more Selenium +1833.3%
Contains less Sodium -85.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Contains more Calcium +22666.7%
Contains more Iron +322.2%
Contains more Magnesium +31.8%
Contains more Phosphorus +90%
Contains more Potassium +282.3%
Contains more Zinc +72.5%
Contains more Copper +134.8%
Contains more Manganese +334.2%
Contains more Selenium +1833.3%
Contains less Sodium -85.7%

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.
Tofu
5
:
5
Millet
Contains more Vitamin A +5433.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +49.1%
Contains more Vitamin B2 +24.4%
Contains more Folate +52.6%
Contains more Vitamin B3 +249.1%
Contains more Vitamin B5 +28.6%
Contains more Vitamin B6 +17.4%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 1%
Contains more Vitamin A +5433.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +49.1%
Contains more Vitamin B2 +24.4%
Contains more Folate +52.6%
Contains more Vitamin B3 +249.1%
Contains more Vitamin B5 +28.6%
Contains more Vitamin B6 +17.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
3
:
2
Millet
Contains more Protein +392%
Contains more Fats +772%
Contains more Other +241.5%
Contains more Carbs +751.4%
Equal in Water - 71.41
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more Protein +392%
Contains more Fats +772%
Contains more Other +241.5%
Contains more Carbs +751.4%
Equal in Water - 71.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
2
:
1
Millet
Contains more Monounsaturated Fat +946.2%
Contains more Polyunsaturated fat +868.7%
Contains less Saturated Fat -86.4%
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Contains more Monounsaturated Fat +946.2%
Contains more Polyunsaturated fat +868.7%
Contains less Saturated Fat -86.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Millet
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 Tofu Millet Opinion
Net carbs 0.48g 22.37g Millet
Protein 17.27g 3.51g Tofu
Fats 8.72g 1g Tofu
Carbs 2.78g 23.67g Millet
Calories 144kcal 119kcal Tofu
Sugar 0.13g Tofu
Fiber 2.3g 1.3g Tofu
Calcium 683mg 3mg Tofu
Iron 2.66mg 0.63mg Tofu
Magnesium 58mg 44mg Tofu
Phosphorus 190mg 100mg Tofu
Potassium 237mg 62mg Tofu
Sodium 14mg 2mg Millet
Zinc 1.57mg 0.91mg Tofu
Copper 0.378mg 0.161mg Tofu
Manganese 1.181mg 0.272mg Tofu
Selenium 17.4µg 0.9µg Tofu
Vitamin A 166IU 3IU Tofu
Vitamin E 0.02mg Millet
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.106mg Tofu
Vitamin B2 0.102mg 0.082mg Tofu
Vitamin B3 0.381mg 1.33mg Millet
Vitamin B5 0.133mg 0.171mg Millet
Vitamin B6 0.092mg 0.108mg Millet
Folate 29µg 19µg Tofu
Vitamin K 0.3µg Millet
Tryptophan 0.235mg 0.038mg Tofu
Threonine 0.785mg 0.113mg Tofu
Isoleucine 0.849mg 0.148mg Tofu
Leucine 1.392mg 0.446mg Tofu
Lysine 0.883mg 0.067mg Tofu
Methionine 0.211mg 0.07mg Tofu
Phenylalanine 0.835mg 0.185mg Tofu
Valine 0.87mg 0.184mg Tofu
Histidine 0.431mg 0.075mg Tofu
Saturated Fat 1.261g 0.172g Millet
Monounsaturated Fat 1.925g 0.184g Tofu
Polyunsaturated fat 4.921g 0.508g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Millet
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
11%
Tofu
10%
Millet
Minerals Daily Need Coverage Score
87%
Tofu
22%
Millet

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.13g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 56)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.6)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 1.089g)
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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.