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Flour vs Tofu - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 60)
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 Sugars?
Flour
Flour contains less Sugars (difference - 0.35g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.536g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Flour Tofu
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Flour 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
39
Flour
4
Tofu
Mineral Summary Score
22
Flour
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
Flour
2
:
6
Tofu
Contains more Phosphorus +11.3%
Contains less Sodium -71.4%
Contains more Iron +15.5%
Contains more Calcium +2233.3%
Contains more Potassium +13.1%
Contains more Magnesium +36.4%
Contains more Copper +34%
Contains more Zinc +14.3%
Contains more Phosphorus +11.3%
Contains less Sodium -71.4%
Contains more Iron +15.5%
Contains more Calcium +2233.3%
Contains more Potassium +13.1%
Contains more Magnesium +36.4%
Contains more Copper +34%
Contains more Zinc +14.3%

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
Flour
6
:
4
Tofu
Contains more Vitamin E +500%
Contains more Vitamin B1 +869.1%
Contains more Vitamin B2 +850%
Contains more Vitamin B3 +2927.7%
Contains more Vitamin B5 +544.1%
Contains more Folic acid (B9) +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin K +700%
Equal in Vitamin B6 - 0.047
Contains more Vitamin E +500%
Contains more Vitamin B1 +869.1%
Contains more Vitamin B2 +850%
Contains more Vitamin B3 +2927.7%
Contains more Vitamin B5 +544.1%
Contains more Folic acid (B9) +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin K +700%
Equal in Vitamin B6 - 0.047

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
62%
Flour
48%
Tofu
Carbohydrates
76%
Flour
2%
Tofu
Fats
5%
Flour
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 Flour Tofu Opinion
Calories 364 76 Flour
Protein 10.33 8.08 Flour
Fats 0.98 4.78 Tofu
Vitamin C 0 0.1 Tofu
Carbs 76.31 1.87 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 4.64 5.36 Tofu
Calcium 15 350 Tofu
Potassium 107 121 Tofu
Magnesium 22 30 Tofu
Sugars 0.27 0.62 Tofu
Fiber 2.7 0.3 Flour
Copper 0.144 0.193 Tofu
Zinc 0.7 0.8 Tofu
Starch
Phosphorus 108 97 Flour
Sodium 2 7 Flour
Vitamin A 0 85 Tofu
Vitamin E 0.06 0.01 Flour
Vitamin D 0 0
Vitamin B1 0.785 0.081 Flour
Vitamin B2 0.494 0.052 Flour
Vitamin B3 5.904 0.195 Flour
Vitamin B5 0.438 0.068 Flour
Vitamin B6 0.044 0.047 Tofu
Vitamin B12 0 0
Vitamin K 0.3 2.4 Tofu
Folic acid (B9) 154 0 Flour
Trans Fat 0 Flour
Saturated Fat 0.155 0.691 Flour
Monounsaturated Fat 0.087 1.056 Tofu
Polyunsaturated fat 0.413 2.699 Tofu
Tryptophan 0.127 0.12 Flour
Threonine 0.281 0.402 Tofu
Isoleucine 0.357 0.435 Tofu
Leucine 0.71 0.713 Tofu
Lysine 0.228 0.452 Tofu
Methionine 0.183 0.108 Flour
Phenylalanine 0.52 0.428 Flour
Valine 0.415 0.446 Tofu
Histidine 0.23 0.221 Flour
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.