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Tofu vs Semolina - 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 - 29)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.4)
Which food contains less Sugars?
Semolina
Semolina contains less Sugars (difference - 0.29g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 0.397g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
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 Semolina
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tofu Semolina
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
18
Semolina
Mineral Summary Score
38
Tofu
22
Semolina

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 +624.3%
Contains more Calcium +393%
Contains more Magnesium +11.1%
Contains more Potassium +43.8%
Contains more Copper +47.2%
Contains more Zinc +27.5%
Contains more Phosphorus +57.7%
Contains less Sodium -71.4%
Equal in Magnesium - 27
Contains more Iron +624.3%
Contains more Calcium +393%
Contains more Magnesium +11.1%
Contains more Potassium +43.8%
Contains more Copper +47.2%
Contains more Zinc +27.5%
Contains more Phosphorus +57.7%
Contains less Sodium -71.4%
Equal in Magnesium - 27

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
4
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin K +2300%
Contains more Vitamin E +200%
Contains more Vitamin B1 +176.5%
Contains more Vitamin B3 +2488.7%
Contains more Vitamin B5 +888.2%
Contains more Vitamin B6 +861.7%
Equal in Vitamin B2 - 0.05
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin K +2300%
Contains more Vitamin E +200%
Contains more Vitamin B1 +176.5%
Contains more Vitamin B3 +2488.7%
Contains more Vitamin B5 +888.2%
Contains more Vitamin B6 +861.7%
Equal in Vitamin B2 - 0.05

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
45%
Semolina
Carbohydrates
2%
Tofu
81%
Semolina
Fats
22%
Tofu
5%
Semolina

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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 Semolina Opinion
Calories 76 374 Semolina
Protein 8.08 7.51 Tofu
Fats 4.78 1.03 Tofu
Vitamin C 0.1 0 Tofu
Carbs 1.87 80.89 Semolina
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 0.74 Tofu
Calcium 350 71 Tofu
Potassium 121 174 Semolina
Magnesium 30 27 Tofu
Sugars 0.62 0.33 Tofu
Fiber 0.3 1.8 Semolina
Copper 0.193 0.284 Semolina
Zinc 0.8 1.02 Semolina
Starch 68.29 Semolina
Phosphorus 97 153 Semolina
Sodium 7 2 Semolina
Vitamin A 85 0 Tofu
Vitamin E 0.01 0.03 Semolina
Vitamin D 0 0
Vitamin B1 0.081 0.224 Semolina
Vitamin B2 0.052 0.05 Tofu
Vitamin B3 0.195 5.048 Semolina
Vitamin B5 0.068 0.672 Semolina
Vitamin B6 0.047 0.452 Semolina
Vitamin B12 0 0
Vitamin K 2.4 0.1 Tofu
Folic acid (B9) 0 0
Trans Fat 0 Semolina
Saturated Fat 0.691 0.294 Semolina
Monounsaturated Fat 1.056 0.258 Tofu
Polyunsaturated fat 2.699 0.322 Tofu
Tryptophan 0.12 0.103 Tofu
Threonine 0.402 0.271 Tofu
Isoleucine 0.435 0.339 Tofu
Leucine 0.713 0.656 Tofu
Lysine 0.452 0.215 Tofu
Methionine 0.108 0.183 Semolina
Phenylalanine 0.428 0.398 Tofu
Valine 0.446 0.47 Semolina
Histidine 0.221 0.185 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.