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Amaranth grain vs Tofu - In-Depth Nutrition Comparison

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How are Amaranth grain and Tofu different?

  • Amaranth grain is higher in Manganese, Magnesium, Phosphorus, Fiber, and Vitamin B6, however Tofu is richer in Iron, Calcium, Selenium, and Vitamin B1.
  • Daily need coverage for Iron from Tofu is 41% higher.
  • Amaranth grain contains 7 times more Fiber than Tofu. While Amaranth grain contains 2.1g of Fiber, Tofu contains only 0.3g.

Amaranth grain, cooked and Tofu, raw, regular, prepared with calcium sulfate are the varieties used in this article.

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Amaranth grain 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Tofu
Contains more Potassium +11.6%
Contains more Magnesium +116.7%
Contains more Phosphorus +52.6%
Contains less Sodium -14.3%
Contains more Iron +155.2%
Contains more Calcium +644.7%
Contains more Copper +29.5%
Equal in Zinc - 0.8
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 15% 12% 47% 50% 24% 64% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains more Potassium +11.6%
Contains more Magnesium +116.7%
Contains more Phosphorus +52.6%
Contains less Sodium -14.3%
Contains more Iron +155.2%
Contains more Calcium +644.7%
Contains more Copper +29.5%
Equal in Zinc - 0.8

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
:
8
Tofu
Contains more Vitamin E +1800%
Contains more Vitamin B3 +20.5%
Contains more Vitamin B6 +140.4%
Contains more Folate +46.7%
Contains more Vitamin B1 +440%
Contains more Vitamin B2 +136.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 4% 6% 5% 0% 27% 0% 0% 17%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Contains more Vitamin E +1800%
Contains more Vitamin B3 +20.5%
Contains more Vitamin B6 +140.4%
Contains more Folate +46.7%
Contains more Vitamin B1 +440%
Contains more Vitamin B2 +136.4%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
5
Amaranth grain
6
Tofu
Mineral Summary Score
36
Amaranth grain
58
Tofu

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 food.
Protein
23%
Amaranth grain
48%
Tofu
Carbohydrates
19%
Amaranth grain
2%
Tofu
Fats
7%
Amaranth grain
22%
Tofu

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Amaranth grain Tofu
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals Equal

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

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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 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 is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.691g)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Amaranth grain Tofu Opinion
Calories 102 76 Amaranth grain
Protein 3.8 8.08 Tofu
Fats 1.58 4.78 Tofu
Vitamin C 0.1 Tofu
Carbs 18.69 1.87 Amaranth grain
Cholesterol 0 Amaranth grain
Vitamin D 0 Tofu
Iron 2.1 5.36 Tofu
Calcium 47 350 Tofu
Potassium 135 121 Amaranth grain
Magnesium 65 30 Amaranth grain
Sugar 0.62 Amaranth grain
Fiber 2.1 0.3 Amaranth grain
Copper 0.149 0.193 Tofu
Zinc 0.86 0.8 Amaranth grain
Starch 16.23 Amaranth grain
Phosphorus 148 97 Amaranth grain
Sodium 6 7 Amaranth grain
Vitamin A 85 Tofu
Vitamin E 0.19 0.01 Amaranth grain
Vitamin D 0 Tofu
Vitamin B1 0.015 0.081 Tofu
Vitamin B2 0.022 0.052 Tofu
Vitamin B3 0.235 0.195 Amaranth grain
Vitamin B5 0.068 Tofu
Vitamin B6 0.113 0.047 Amaranth grain
Vitamin B12 0 Tofu
Vitamin K 2.4 Tofu
Folate 22 15 Amaranth grain
Trans Fat 0 Amaranth grain
Saturated Fat 0.691 Amaranth grain
Monounsaturated Fat 1.056 Tofu
Polyunsaturated fat 2.699 Tofu
Tryptophan 0.12 Tofu
Threonine 0.402 Tofu
Isoleucine 0.435 Tofu
Leucine 0.713 Tofu
Lysine 0.452 Tofu
Methionine 0.108 Tofu
Phenylalanine 0.428 Tofu
Valine 0.446 Tofu
Histidine 0.221 Tofu
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/172476/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.