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Khorasan wheat vs. Tofu — In-Depth Nutrition Comparison

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The main differences between Khorasan wheat and Tofu

  • Khorasan wheat is richer in Selenium, Manganese, Vitamin B3, Fiber, Vitamin B1, Phosphorus, Zinc, Magnesium, and Vitamin B5, yet Tofu is richer in Calcium.
  • Daily need coverage for Selenium from Khorasan wheat is 117% higher.
  • Khorasan wheat contains 17 times more Vitamin B3 than Tofu. Khorasan wheat contains 6.375mg of Vitamin B3, while Tofu contains 0.381mg.

Food types used in this article are Wheat, KAMUT khorasan, uncooked and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Khorasan wheat vs Tofu 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.
Contains more Iron +41.7%
Contains more Magnesium +124.1%
Contains more Phosphorus +91.6%
Contains more Potassium +70%
Contains less Sodium -64.3%
Contains more Zinc +134.4%
Contains more Copper +33.9%
Contains more Manganese +131.6%
Contains more Selenium +368.4%
Contains more Calcium +3004.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Iron +41.7%
Contains more Magnesium +124.1%
Contains more Phosphorus +91.6%
Contains more Potassium +70%
Contains less Sodium -64.3%
Contains more Zinc +134.4%
Contains more Copper +33.9%
Contains more Manganese +131.6%
Contains more Selenium +368.4%
Contains more Calcium +3004.5%

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.
:
5
Tofu
Contains more Vitamin B1 +258.2%
Contains more Vitamin B2 +80.4%
Contains more Vitamin B3 +1573.2%
Contains more Vitamin B5 +613.5%
Contains more Vitamin B6 +181.5%
Contains more Vitamin A +1560%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
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%
Contains more Vitamin B1 +258.2%
Contains more Vitamin B2 +80.4%
Contains more Vitamin B3 +1573.2%
Contains more Vitamin B5 +613.5%
Contains more Vitamin B6 +181.5%
Contains more Vitamin A +1560%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +2438.8%
Contains more Other +20%
Contains more Protein +18.8%
Contains more Fats +309.4%
Contains more Water +530.8%
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more Carbs +2438.8%
Contains more Other +20%
Contains more Protein +18.8%
Contains more Fats +309.4%
Contains more Water +530.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -84.5%
Contains more Monounsaturated Fat +803.8%
Contains more Polyunsaturated fat +692.4%
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -84.5%
Contains more Monounsaturated Fat +803.8%
Contains more Polyunsaturated fat +692.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Khorasan wheat Tofu
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Khorasan wheat Tofu Opinion
Net carbs 59.48g 0.48g Khorasan wheat
Protein 14.54g 17.27g Tofu
Fats 2.13g 8.72g Tofu
Carbs 70.58g 2.78g Khorasan wheat
Calories 337kcal 144kcal Khorasan wheat
Starch 52.41g Khorasan wheat
Fructose 0.11g Khorasan wheat
Sugar 7.84g Tofu
Fiber 11.1g 2.3g Khorasan wheat
Calcium 22mg 683mg Tofu
Iron 3.77mg 2.66mg Khorasan wheat
Magnesium 130mg 58mg Khorasan wheat
Phosphorus 364mg 190mg Khorasan wheat
Potassium 403mg 237mg Khorasan wheat
Sodium 5mg 14mg Khorasan wheat
Zinc 3.68mg 1.57mg Khorasan wheat
Copper 0.506mg 0.378mg Khorasan wheat
Manganese 2.735mg 1.181mg Khorasan wheat
Selenium 81.5µg 17.4µg Khorasan wheat
Vitamin A 10IU 166IU Tofu
Vitamin A RAE 1µg Khorasan wheat
Vitamin E 0.61mg Khorasan wheat
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.566mg 0.158mg Khorasan wheat
Vitamin B2 0.184mg 0.102mg Khorasan wheat
Vitamin B3 6.375mg 0.381mg Khorasan wheat
Vitamin B5 0.949mg 0.133mg Khorasan wheat
Vitamin B6 0.259mg 0.092mg Khorasan wheat
Folate 29µg Tofu
Vitamin K 1.8µg Khorasan wheat
Tryptophan 0.13mg 0.235mg Tofu
Threonine 0.442mg 0.785mg Tofu
Isoleucine 0.566mg 0.849mg Tofu
Leucine 1.112mg 1.392mg Tofu
Lysine 0.416mg 0.883mg Tofu
Methionine 0.251mg 0.211mg Khorasan wheat
Phenylalanine 0.772mg 0.835mg Tofu
Valine 0.687mg 0.87mg Tofu
Histidine 0.379mg 0.431mg Tofu
Trans Fat 0.005g 0g Tofu
Saturated Fat 0.196g 1.261g Khorasan wheat
Monounsaturated Fat 0.213g 1.925g Tofu
Polyunsaturated fat 0.621g 4.921g Tofu
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat Tofu
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
36%
Khorasan wheat
11%
Tofu
Minerals Daily Need Coverage Score
150%
Khorasan wheat
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 7.84g)
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 - 9mg)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 1.065g)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.