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  6. Tofu vs. Flour

Tofu vs. Flour — In-Depth Nutrition Comparison

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What are the differences between Tofu and Flour?

  • Tofu is higher in Calcium, Copper, Manganese, and Phosphorus, yet Flour is higher in Vitamin B1, Folate, Vitamin B3, Vitamin B2, Selenium, and Iron.
  • Tofu's daily need coverage for Calcium is 67% more.
  • Tofu has 3 times more Copper than Flour. While Tofu has 0.378mg of Copper, Flour has only 0.144mg.

We used Tofu, raw, firm, prepared with calcium sulfate and Wheat flour, white, all-purpose, enriched, bleached types in this article.

Infographic

Tofu vs Flour 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
7
:
3
Flour
Flour
Contains more Calcium +4453.3%
Contains more Magnesium +163.6%
Contains more Phosphorus +75.9%
Contains more Potassium +121.5%
Contains more Zinc +124.3%
Contains more Copper +162.5%
Contains more Manganese +73.2%
Contains more Iron +74.4%
Contains less Sodium -85.7%
Contains more Selenium +94.8%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +4453.3%
Contains more Magnesium +163.6%
Contains more Phosphorus +75.9%
Contains more Potassium +121.5%
Contains more Zinc +124.3%
Contains more Copper +162.5%
Contains more Manganese +73.2%
Contains more Iron +74.4%
Contains less Sodium -85.7%
Contains more Selenium +94.8%

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
3
:
7
Flour
Flour
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +109.1%
Contains more Vitamin B1 +396.8%
Contains more Vitamin B2 +384.3%
Contains more Vitamin B3 +1449.6%
Contains more Vitamin B5 +229.3%
Contains more Folate +531%
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%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +109.1%
Contains more Vitamin B1 +396.8%
Contains more Vitamin B2 +384.3%
Contains more Vitamin B3 +1449.6%
Contains more Vitamin B5 +229.3%
Contains more Folate +531%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
:
1
Flour
Flour
Contains more Protein +67.2%
Contains more Fats +789.8%
Contains more Water +485.8%
Contains more Other +204.3%
Contains more Carbs +2645%
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
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Protein +67.2%
Contains more Fats +789.8%
Contains more Water +485.8%
Contains more Other +204.3%
Contains more Carbs +2645%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Flour
Flour
Contains more Monounsaturated Fat +2112.6%
Contains more Polyunsaturated fat +1091.5%
Contains less Saturated Fat -87.7%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +2112.6%
Contains more Polyunsaturated fat +1091.5%
Contains less Saturated Fat -87.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Flour
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Flour Opinion
Net carbs 0.48g 73.61g Flour
Protein 17.27g 10.33g Tofu
Fats 8.72g 0.98g Tofu
Carbs 2.78g 76.31g Flour
Calories 144kcal 364kcal Flour
Sugar 0.27g Tofu
Fiber 2.3g 2.7g Flour
Calcium 683mg 15mg Tofu
Iron 2.66mg 4.64mg Flour
Magnesium 58mg 22mg Tofu
Phosphorus 190mg 108mg Tofu
Potassium 237mg 107mg Tofu
Sodium 14mg 2mg Flour
Zinc 1.57mg 0.7mg Tofu
Copper 0.378mg 0.144mg Tofu
Manganese 1.181mg 0.682mg Tofu
Selenium 17.4µg 33.9µg Flour
Vitamin A 166IU 0IU Tofu
Vitamin E 0.06mg Flour
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.785mg Flour
Vitamin B2 0.102mg 0.494mg Flour
Vitamin B3 0.381mg 5.904mg Flour
Vitamin B5 0.133mg 0.438mg Flour
Vitamin B6 0.092mg 0.044mg Tofu
Folate 29µg 183µg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.235mg 0.127mg Tofu
Threonine 0.785mg 0.281mg Tofu
Isoleucine 0.849mg 0.357mg Tofu
Leucine 1.392mg 0.71mg Tofu
Lysine 0.883mg 0.228mg Tofu
Methionine 0.211mg 0.183mg Tofu
Phenylalanine 0.835mg 0.52mg Tofu
Valine 0.87mg 0.415mg Tofu
Histidine 0.431mg 0.23mg Tofu
Saturated Fat 1.261g 0.155g Flour
Monounsaturated Fat 1.925g 0.087g Tofu
Polyunsaturated fat 4.921g 0.413g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Flour
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
50%
Flour
Minerals Daily Need Coverage Score
87%
Tofu
59%
Flour

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 57)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 1.106g)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.