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Buckwheat vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between Buckwheat and Tofu?

  • Buckwheat has less Calcium, Manganese, Selenium, Copper, Iron, Phosphorus, Vitamin B1, and Zinc than Tofu.
  • Tofu's daily need coverage for Calcium is 68% higher.
  • Buckwheat contains less Saturated Fat.

We used Buckwheat groats, roasted, cooked and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
9
Tofu
Contains less Sodium -71.4%
Contains more Calcium +9657.1%
Contains more Iron +232.5%
Contains more Magnesium +13.7%
Contains more Phosphorus +171.4%
Contains more Potassium +169.3%
Contains more Zinc +157.4%
Contains more Copper +158.9%
Contains more Manganese +193.1%
Contains more Selenium +690.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains less Sodium -71.4%
Contains more Calcium +9657.1%
Contains more Iron +232.5%
Contains more Magnesium +13.7%
Contains more Phosphorus +171.4%
Contains more Potassium +169.3%
Contains more Zinc +157.4%
Contains more Copper +158.9%
Contains more Manganese +193.1%
Contains more Selenium +690.9%

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.
:
6
Tofu
Contains more Vitamin B3 +146.7%
Contains more Vitamin B5 +169.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +295%
Contains more Vitamin B2 +161.5%
Contains more Vitamin B6 +19.5%
Contains more Folate +107.1%
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% 10% 9% 18% 22% 18% 11% 0% 5%
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 B3 +146.7%
Contains more Vitamin B5 +169.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +295%
Contains more Vitamin B2 +161.5%
Contains more Vitamin B6 +19.5%
Contains more Folate +107.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Tofu
Contains more Carbs +617.3%
Contains more Protein +410.9%
Contains more Fats +1306.5%
Contains more Other +225.6%
Equal in Water - 69.83
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 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 +617.3%
Contains more Protein +410.9%
Contains more Fats +1306.5%
Contains more Other +225.6%
Equal in Water - 69.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Tofu
Contains less Saturated Fat -89.4%
Contains more Monounsaturated Fat +923.9%
Contains more Polyunsaturated fat +2517.6%
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -89.4%
Contains more Monounsaturated Fat +923.9%
Contains more Polyunsaturated fat +2517.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Tofu Opinion
Net carbs 17.24g 0.48g Buckwheat
Protein 3.38g 17.27g Tofu
Fats 0.62g 8.72g Tofu
Carbs 19.94g 2.78g Buckwheat
Calories 92kcal 144kcal Tofu
Fructose 0.1g Buckwheat
Sugar 0.9g Tofu
Fiber 2.7g 2.3g Buckwheat
Calcium 7mg 683mg Tofu
Iron 0.8mg 2.66mg Tofu
Magnesium 51mg 58mg Tofu
Phosphorus 70mg 190mg Tofu
Potassium 88mg 237mg Tofu
Sodium 4mg 14mg Buckwheat
Zinc 0.61mg 1.57mg Tofu
Copper 0.146mg 0.378mg Tofu
Manganese 0.403mg 1.181mg Tofu
Selenium 2.2µg 17.4µg Tofu
Vitamin A 0IU 166IU Tofu
Vitamin E 0.09mg Buckwheat
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.04mg 0.158mg Tofu
Vitamin B2 0.039mg 0.102mg Tofu
Vitamin B3 0.94mg 0.381mg Buckwheat
Vitamin B5 0.359mg 0.133mg Buckwheat
Vitamin B6 0.077mg 0.092mg Tofu
Folate 14µg 29µg Tofu
Vitamin K 1.9µg Buckwheat
Tryptophan 0.049mg 0.235mg Tofu
Threonine 0.129mg 0.785mg Tofu
Isoleucine 0.127mg 0.849mg Tofu
Leucine 0.212mg 1.392mg Tofu
Lysine 0.172mg 0.883mg Tofu
Methionine 0.044mg 0.211mg Tofu
Phenylalanine 0.133mg 0.835mg Tofu
Valine 0.173mg 0.87mg Tofu
Histidine 0.079mg 0.431mg Tofu
Saturated Fat 0.134g 1.261g Buckwheat
Monounsaturated Fat 0.188g 1.925g Tofu
Polyunsaturated fat 0.188g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat 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
8%
Buckwheat
11%
Tofu
Minerals Daily Need Coverage Score
24%
Buckwheat
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 36)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.4)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 1.127g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.