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Flour vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between Flour and Tofu?

  • Flour is higher in Vitamin B1, Folate, Vitamin B3, Vitamin B2, Selenium, and Iron, yet Tofu is higher in Calcium, Copper, Manganese, and Phosphorus.
  • Tofu's daily need coverage for Calcium is 67% more.
  • Flour has 15 times more Vitamin B3 than Tofu. While Flour has 5.904mg of Vitamin B3, Tofu has only 0.381mg.

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

Infographic

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

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.
Flour
7
:
3
Tofu
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +109.1%
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%
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 +396.8%
Contains more Vitamin B2 +384.3%
Contains more Vitamin B3 +1449.6%
Contains more Vitamin B5 +229.3%
Contains more Folate +531%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +109.1%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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
50%
Flour
11%
Tofu
Minerals Daily Need Coverage Score
59%
Flour
87%
Tofu

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