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Buckwheat vs Tofu - In-Depth Nutrition Comparison

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A recap on differences between Buckwheat and Tofu

  • Buckwheat is higher in Copper, Magnesium, Vitamin B3, Fiber, Phosphorus, Manganese, Vitamin B2, and Vitamin B5, yet Tofu is higher in Iron, and Calcium.
  • Buckwheat covers your daily Copper needs 101% more than Tofu.
  • Buckwheat contains 36 times more Vitamin B3 than Tofu. While Buckwheat contains 7.02mg of Vitamin B3, Tofu contains only 0.195mg.

Food varieties used in this article are Buckwheat and Tofu, raw, regular, prepared with calcium sulfate.

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Buckwheat 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
:
2
Tofu
Contains more Potassium +280.2%
Contains more Magnesium +670%
Contains more Copper +469.9%
Contains more Zinc +200%
Contains more Phosphorus +257.7%
Contains less Sodium -85.7%
Contains more Iron +143.6%
Contains more Calcium +1844.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains more Potassium +280.2%
Contains more Magnesium +670%
Contains more Copper +469.9%
Contains more Zinc +200%
Contains more Phosphorus +257.7%
Contains less Sodium -85.7%
Contains more Iron +143.6%
Contains more Calcium +1844.4%

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
:
4
Tofu
Contains more Vitamin B1 +24.7%
Contains more Vitamin B2 +717.3%
Contains more Vitamin B3 +3500%
Contains more Vitamin B5 +1713.2%
Contains more Vitamin B6 +346.8%
Contains more Folate +100%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
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% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
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 B1 +24.7%
Contains more Vitamin B2 +717.3%
Contains more Vitamin B3 +3500%
Contains more Vitamin B5 +1713.2%
Contains more Vitamin B6 +346.8%
Contains more Folate +100%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%

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
33
Buckwheat
6
Tofu
Mineral Summary Score
109
Buckwheat
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
80%
Buckwheat
48%
Tofu
Carbohydrates
72%
Buckwheat
2%
Tofu
Fats
16%
Buckwheat
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.
Buckwheat Tofu
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat 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 Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.05g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 39)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.6)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 6mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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 Buckwheat Tofu Opinion
Calories 343 76 Buckwheat
Protein 13.25 8.08 Buckwheat
Fats 3.4 4.78 Tofu
Vitamin C 0 0.1 Tofu
Carbs 71.5 1.87 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 5.36 Tofu
Calcium 18 350 Tofu
Potassium 460 121 Buckwheat
Magnesium 231 30 Buckwheat
Sugar 0.62 Buckwheat
Fiber 10 0.3 Buckwheat
Copper 1.1 0.193 Buckwheat
Zinc 2.4 0.8 Buckwheat
Starch
Phosphorus 347 97 Buckwheat
Sodium 1 7 Buckwheat
Vitamin A 0 85 Tofu
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.101 0.081 Buckwheat
Vitamin B2 0.425 0.052 Buckwheat
Vitamin B3 7.02 0.195 Buckwheat
Vitamin B5 1.233 0.068 Buckwheat
Vitamin B6 0.21 0.047 Buckwheat
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folate 30 15 Buckwheat
Trans Fat 0 Buckwheat
Saturated Fat 0.741 0.691 Tofu
Monounsaturated Fat 1.04 1.056 Tofu
Polyunsaturated fat 1.039 2.699 Tofu
Tryptophan 0.192 0.12 Buckwheat
Threonine 0.506 0.402 Buckwheat
Isoleucine 0.498 0.435 Buckwheat
Leucine 0.832 0.713 Buckwheat
Lysine 0.672 0.452 Buckwheat
Methionine 0.172 0.108 Buckwheat
Phenylalanine 0.52 0.428 Buckwheat
Valine 0.678 0.446 Buckwheat
Histidine 0.309 0.221 Buckwheat
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.