Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Buckwheat vs Tofu - In-Depth Nutrition Comparison

Compare

The main differences between Buckwheat and Tofu

  • Buckwheat is richer in Copper, Vitamin B3, Magnesium, Fiber, Vitamin B2, Phosphorus, Vitamin B5, and Vitamin B6, yet Tofu is richer in Calcium, and Selenium.
  • Daily need coverage for Copper from Buckwheat is 80% higher.
  • Buckwheat contains 18 times more Vitamin B3 than Tofu. Buckwheat contains 7.02mg of Vitamin B3, while Tofu contains 0.381mg.

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

Infographic

Buckwheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Tofu
Contains more Magnesium +298.3%
Contains more Phosphorus +82.6%
Contains more Potassium +94.1%
Contains less Sodium -92.9%
Contains more Zinc +52.9%
Contains more Copper +191%
Contains more Calcium +3694.4%
Contains more Iron +20.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Contains more Magnesium +298.3%
Contains more Phosphorus +82.6%
Contains more Potassium +94.1%
Contains less Sodium -92.9%
Contains more Zinc +52.9%
Contains more Copper +191%
Contains more Calcium +3694.4%
Contains more Iron +20.9%

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
:
3
Tofu
Contains more Vitamin B2 +316.7%
Contains more Vitamin B3 +1742.5%
Contains more Vitamin B5 +827.1%
Contains more Vitamin B6 +128.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +56.4%
Equal in Folate - 29
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 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 B2 +316.7%
Contains more Vitamin B3 +1742.5%
Contains more Vitamin B5 +827.1%
Contains more Vitamin B6 +128.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +56.4%
Equal in Folate - 29

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

All nutrients comparison - raw data values

Nutrient Buckwheat Tofu Opinion
Net carbs 61.5g 0.48g Buckwheat
Protein 13.25g 17.27g Tofu
Fats 3.4g 8.72g Tofu
Carbs 71.5g 2.78g Buckwheat
Calories 343kcal 144kcal Buckwheat
Starch g g
Fructose g g
Sugar g g
Fiber 10g 2.3g Buckwheat
Calcium 18mg 683mg Tofu
Iron 2.2mg 2.66mg Tofu
Magnesium 231mg 58mg Buckwheat
Phosphorus 347mg 190mg Buckwheat
Potassium 460mg 237mg Buckwheat
Sodium 1mg 14mg Buckwheat
Zinc 2.4mg 1.57mg Buckwheat
Copper 1.1mg 0.378mg Buckwheat
Vitamin A 0IU 166IU Tofu
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.101mg 0.158mg Tofu
Vitamin B2 0.425mg 0.102mg Buckwheat
Vitamin B3 7.02mg 0.381mg Buckwheat
Vitamin B5 1.233mg 0.133mg Buckwheat
Vitamin B6 0.21mg 0.092mg Buckwheat
Folate 30µg 29µg Buckwheat
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.192mg 0.235mg Tofu
Threonine 0.506mg 0.785mg Tofu
Isoleucine 0.498mg 0.849mg Tofu
Leucine 0.832mg 1.392mg Tofu
Lysine 0.672mg 0.883mg Tofu
Methionine 0.172mg 0.211mg Tofu
Phenylalanine 0.52mg 0.835mg Tofu
Valine 0.678mg 0.87mg Tofu
Histidine 0.309mg 0.431mg Tofu
Cholesterol 0mg 0mg
Trans Fat g 0g Buckwheat
Saturated Fat 0.741g 1.261g Buckwheat
Monounsaturated Fat 1.04g 1.925g Tofu
Polyunsaturated fat 1.039g 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

People also compare

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
11
Tofu
Mineral Summary Score
109
Buckwheat
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
80%
Buckwheat
104%
Tofu
Carbohydrates
72%
Buckwheat
3%
Tofu
Fats
16%
Buckwheat
40%
Tofu

Comparison summary

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 contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.52g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

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/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.