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Khorasan wheat vs Tofu - 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.
Khorasan wheat Tofu
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
Khorasan wheat Tofu
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
27
Khorasan wheat
4
Tofu
Mineral Summary Score
58
Khorasan wheat
38
Tofu

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
:
2
Tofu
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%
Contains more Iron +42.2%
Contains more Calcium +1490.9%

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
:
6
Tofu
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%
Contains more Vitamin C +∞%
Contains more Vitamin A +750%
Contains more Vitamin K +33.3%

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
87%
Khorasan wheat
48%
Tofu
Carbohydrates
71%
Khorasan wheat
2%
Tofu
Fats
10%
Khorasan wheat
22%
Tofu

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