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  6. Tofu vs. Teff

Tofu vs. Teff — In-Depth Nutrition Comparison

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How are Tofu and Teff different?

  • Tofu is higher in Calcium, Copper, Phosphorus, Iron, and Vitamin B2, however, Teff is richer in Manganese.
  • Daily need coverage for Manganese from Teff is 73% higher.
  • Tofu contains 14 times more Calcium than Teff. While Tofu contains 683mg of Calcium, Teff contains only 49mg.

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

Infographic

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

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
Tofu
6
:
3
Teff
Teff
Contains more Vitamin A +8200%
Contains more Vitamin B2 +209.1%
Contains more Folate +61.1%
Contains more Vitamin B1 +15.8%
Contains more Vitamin B3 +138.6%
Equal in Vitamin B6 - 0.097
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%
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%
Contains more Vitamin A +8200%
Contains more Vitamin B2 +209.1%
Contains more Folate +61.1%
Contains more Vitamin B1 +15.8%
Contains more Vitamin B3 +138.6%
Equal in Vitamin B6 - 0.097

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Teff
Teff
Contains more Protein +346.3%
Contains more Fats +1241.5%
Contains more Other +102.9%
Contains more Carbs +614.4%
Equal in Water - 74.93
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
Teff
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Contains more Protein +346.3%
Contains more Fats +1241.5%
Contains more Other +102.9%
Contains more Carbs +614.4%
Equal in Water - 74.93

Comparison summary table

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

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.