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Amaranth grain vs Tofu - In-Depth Nutrition Comparison

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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
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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
Contains more Magnesium +12.1%
Contains less Sodium -57.1%
Contains more Calcium +1353.2%
Contains more Iron +26.7%
Contains more Phosphorus +28.4%
Contains more Potassium +75.6%
Contains more Zinc +82.6%
Contains more Copper +153.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Contains more Magnesium +12.1%
Contains less Sodium -57.1%
Contains more Calcium +1353.2%
Contains more Iron +26.7%
Contains more Phosphorus +28.4%
Contains more Potassium +75.6%
Contains more Zinc +82.6%
Contains more Copper +153.7%

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
:
9
Tofu
Contains more Vitamin B6 +22.8%
Contains more Vitamin B1 +953.3%
Contains more Vitamin B2 +363.6%
Contains more Vitamin B3 +62.1%
Contains more Folate +31.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
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 B6 +22.8%
Contains more Vitamin B1 +953.3%
Contains more Vitamin B2 +363.6%
Contains more Vitamin B3 +62.1%
Contains more Folate +31.8%

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 minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Amaranth grain Tofu Opinion
Net carbs 16.59g 0.48g Amaranth grain
Protein 3.8g 17.27g Tofu
Fats 1.58g 8.72g Tofu
Carbs 18.69g 2.78g Amaranth grain
Calories 102kcal 144kcal Tofu
Starch 16.23g g Amaranth grain
Fructose g g
Sugar g g
Fiber 2.1g 2.3g Tofu
Calcium 47mg 683mg Tofu
Iron 2.1mg 2.66mg Tofu
Magnesium 65mg 58mg Amaranth grain
Phosphorus 148mg 190mg Tofu
Potassium 135mg 237mg Tofu
Sodium 6mg 14mg Amaranth grain
Zinc 0.86mg 1.57mg Tofu
Copper 0.149mg 0.378mg Tofu
Vitamin A IU 166IU Tofu
Vitamin E 0.19mg mg Amaranth grain
Vitamin D IU 0IU Tofu
Vitamin D µg 0µg Tofu
Vitamin C mg 0.2mg Tofu
Vitamin B1 0.015mg 0.158mg Tofu
Vitamin B2 0.022mg 0.102mg Tofu
Vitamin B3 0.235mg 0.381mg Tofu
Vitamin B5 mg 0.133mg Tofu
Vitamin B6 0.113mg 0.092mg Amaranth grain
Folate 22µg 29µg Tofu
Vitamin B12 µg 0µg Tofu
Vitamin K µg µg
Tryptophan mg 0.235mg Tofu
Threonine mg 0.785mg Tofu
Isoleucine mg 0.849mg Tofu
Leucine mg 1.392mg Tofu
Lysine mg 0.883mg Tofu
Methionine mg 0.211mg Tofu
Phenylalanine mg 0.835mg Tofu
Valine mg 0.87mg Tofu
Histidine mg 0.431mg Tofu
Cholesterol mg 0mg Amaranth grain
Trans Fat g 0g Amaranth grain
Saturated Fat g 1.261g Amaranth grain
Monounsaturated Fat g 1.925g Tofu
Polyunsaturated fat g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
11
Tofu
Mineral Summary Score
36
Amaranth grain
77
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
104%
Tofu
Carbohydrates
19%
Amaranth grain
3%
Tofu
Fats
7%
Amaranth grain
40%
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 contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 8mg)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
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

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/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.