Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Amaranth grain
  5. Compare
  6. Amaranth grain vs. Tofu

Amaranth grain vs. Tofu — In-Depth Nutrition Comparison

Compare

How are Amaranth grain and Tofu different?

  • Tofu is higher than Amaranth grain in Calcium, Copper, Selenium, Manganese, Vitamin B1, Iron, Zinc, Vitamin B2, and Phosphorus.
  • Tofu covers your daily need of Calcium 64% more than Amaranth grain.

Amaranth grain, cooked and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.

Infographic

Amaranth grain vs Tofu 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Tofu
Tofu
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +12.1%
Contains less SodiumSodium -57.1%
Contains more CalciumCalcium +1353.2%
Contains more PotassiumPotassium +75.6%
Contains more IronIron +26.7%
Contains more CopperCopper +153.7%
Contains more ZincZinc +82.6%
Contains more PhosphorusPhosphorus +28.4%
Contains more ManganeseManganese +38.3%
Contains more SeleniumSelenium +216.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Tofu
Tofu
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +22.8%
Contains more Vitamin B1Vitamin B1 +953.3%
Contains more Vitamin B2Vitamin B2 +363.6%
Contains more Vitamin B3Vitamin B3 +62.1%
Contains more FolateFolate +31.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Tofu
Tofu
3
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 CarbsCarbs +572.3%
Contains more ProteinProtein +354.5%
Contains more FatsFats +451.9%
Contains more OtherOther +81.8%
~equal in Water ~69.83g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Amaranth grain Tofu Opinion
Calories 102kcal 144kcal Tofu
Protein 3.8g 17.27g Tofu
Fats 1.58g 8.72g Tofu
Vitamin C 0.2mg Tofu
Net carbs 16.59g 0.48g Amaranth grain
Carbs 18.69g 2.78g Amaranth grain
Magnesium 65mg 58mg Amaranth grain
Calcium 47mg 683mg Tofu
Potassium 135mg 237mg Tofu
Iron 2.1mg 2.66mg Tofu
Fiber 2.1g 2.3g Tofu
Copper 0.149mg 0.378mg Tofu
Zinc 0.86mg 1.57mg Tofu
Starch 16.23g Amaranth grain
Phosphorus 148mg 190mg Tofu
Sodium 6mg 14mg Amaranth grain
Vitamin A 166IU Tofu
Vitamin E 0.19mg Amaranth grain
Manganese 0.854mg 1.181mg Tofu
Selenium 5.5µg 17.4µg Tofu
Vitamin B1 0.015mg 0.158mg Tofu
Vitamin B2 0.022mg 0.102mg Tofu
Vitamin B3 0.235mg 0.381mg Tofu
Vitamin B5 0.133mg Tofu
Vitamin B6 0.113mg 0.092mg Amaranth grain
Folate 22µg 29µg Tofu
Saturated Fat 1.261g Amaranth grain
Monounsaturated Fat 1.925g Tofu
Polyunsaturated fat 4.921g Tofu
Tryptophan 0.235mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.849mg Tofu
Leucine 1.392mg Tofu
Lysine 0.883mg Tofu
Methionine 0.211mg Tofu
Phenylalanine 0.835mg Tofu
Valine 0.87mg Tofu
Histidine 0.431mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Amaranth grain
Amaranth grain vs Barley
Barley
Amaranth grain
Amaranth grain vs Groat
Groat
Amaranth grain
Amaranth grain vs Groat
Groat
Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh

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
5%
Amaranth grain
10%
Tofu
Minerals Daily Need Coverage Score
43%
Amaranth grain
87%
Tofu

Comparison summary

Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 82)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 1.261g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.