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Tofu vs Khorasan wheat - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Tofu
Tofu contains less Sugars (difference - 7.22g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 25)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 0.495g)
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 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 Khorasan wheat
Lower in Sugars ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price 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 Khorasan wheat
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
27
Khorasan wheat
Mineral Summary Score
38
Tofu
58
Khorasan wheat

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
2
:
Contains more Iron +42.2%
Contains more Calcium +1490.9%
Contains more Potassium +233.1%
Contains more Magnesium +333.3%
Contains more Copper +162.2%
Contains more Zinc +360%
Contains more Phosphorus +275.3%
Contains less Sodium -28.6%
Contains more Iron +42.2%
Contains more Calcium +1490.9%
Contains more Potassium +233.1%
Contains more Magnesium +333.3%
Contains more Copper +162.2%
Contains more Zinc +360%
Contains more Phosphorus +275.3%
Contains less Sodium -28.6%

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
6
:
Contains more Vitamin C +∞%
Contains more Vitamin A +750%
Contains more Vitamin K +33.3%
Contains more Vitamin E +6000%
Contains more Vitamin B1 +598.8%
Contains more Vitamin B2 +253.8%
Contains more Vitamin B3 +3169.2%
Contains more Vitamin B5 +1295.6%
Contains more Vitamin B6 +451.1%
Contains more Vitamin C +∞%
Contains more Vitamin A +750%
Contains more Vitamin K +33.3%
Contains more Vitamin E +6000%
Contains more Vitamin B1 +598.8%
Contains more Vitamin B2 +253.8%
Contains more Vitamin B3 +3169.2%
Contains more Vitamin B5 +1295.6%
Contains more Vitamin B6 +451.1%

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
87%
Khorasan wheat
Carbohydrates
2%
Tofu
71%
Khorasan wheat
Fats
22%
Tofu
10%
Khorasan wheat

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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 Khorasan wheat Opinion
Calories 76 337 Khorasan wheat
Protein 8.08 14.54 Khorasan wheat
Fats 4.78 2.13 Tofu
Vitamin C 0.1 0 Tofu
Carbs 1.87 70.58 Khorasan wheat
Cholesterol 0 0
Vitamin D 0 Tofu
Iron 5.36 3.77 Tofu
Calcium 350 22 Tofu
Potassium 121 403 Khorasan wheat
Magnesium 30 130 Khorasan wheat
Sugars 0.62 7.84 Khorasan wheat
Fiber 0.3 11.1 Khorasan wheat
Copper 0.193 0.506 Khorasan wheat
Zinc 0.8 3.68 Khorasan wheat
Starch 52.41 Khorasan wheat
Phosphorus 97 364 Khorasan wheat
Sodium 7 5 Khorasan wheat
Vitamin A 85 10 Tofu
Vitamin E 0.01 0.61 Khorasan wheat
Vitamin D 0 Tofu
Vitamin B1 0.081 0.566 Khorasan wheat
Vitamin B2 0.052 0.184 Khorasan wheat
Vitamin B3 0.195 6.375 Khorasan wheat
Vitamin B5 0.068 0.949 Khorasan wheat
Vitamin B6 0.047 0.259 Khorasan wheat
Vitamin B12 0 Tofu
Vitamin K 2.4 1.8 Tofu
Folic acid (B9) 0 Tofu
Trans Fat 0 0.005 Tofu
Saturated Fat 0.691 0.196 Khorasan wheat
Monounsaturated Fat 1.056 0.213 Tofu
Polyunsaturated fat 2.699 0.621 Tofu
Tryptophan 0.12 0.13 Khorasan wheat
Threonine 0.402 0.442 Khorasan wheat
Isoleucine 0.435 0.566 Khorasan wheat
Leucine 0.713 1.112 Khorasan wheat
Lysine 0.452 0.416 Tofu
Methionine 0.108 0.251 Khorasan wheat
Phenylalanine 0.428 0.772 Khorasan wheat
Valine 0.446 0.687 Khorasan wheat
Histidine 0.221 0.379 Khorasan wheat
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.