Buckwheat vs. Tofu — In-Depth Nutrition Comparison
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What are the differences between buckwheat and tofu?
- Buckwheat is higher in fiber, vitamin B5, and magnesium, yet tofu is higher in iron, calcium, selenium, manganese, and copper.
- Tofu's daily need coverage for iron is 57% more.
- Buckwheat has 9 times more fiber than tofu. While buckwheat has 2.7g of fiber, tofu has only 0.3g.
- The glycemic index of tofu is lower.
We used Buckwheat groats, roasted, cooked and Tofu, raw, regular, prepared with calcium sulfate types in this article.
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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.
| Contains more MagnesiumMagnesium | +70% |
| Contains less SodiumSodium | -42.9% |
| Contains more CalciumCalcium | +4900% |
| Contains more PotassiumPotassium | +37.5% |
| Contains more IronIron | +570% |
| Contains more CopperCopper | +32.2% |
| Contains more ZincZinc | +31.1% |
| Contains more PhosphorusPhosphorus | +38.6% |
| Contains more ManganeseManganese | +50.1% |
| Contains more SeleniumSelenium | +304.5% |
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.
| Contains more Vitamin EVitamin E | +800% |
| Contains more Vitamin B3Vitamin B3 | +382.1% |
| Contains more Vitamin B5Vitamin B5 | +427.9% |
| Contains more Vitamin B6Vitamin B6 | +63.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +102.5% |
| Contains more Vitamin B2Vitamin B2 | +33.3% |
| Contains more Vitamin KVitamin K | +26.3% |
| Contains more CholineCholine | +43.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.8mg | 5.36mg | 57% |
| Calcium | 7mg | 350mg | 34% |
| Polyunsaturated fat | 0.188g | 2.699g | 17% |
| Selenium | 2.2µg | 8.9µg | 12% |
| Fiber | 2.7g | 0.3g | 10% |
| Protein | 3.38g | 8.08g | 9% |
| Manganese | 0.403mg | 0.605mg | 9% |
| Vitamin B5 | 0.359mg | 0.068mg | 6% |
| Fats | 0.62g | 4.78g | 6% |
| Carbs | 19.94g | 1.87g | 6% |
| Magnesium | 51mg | 30mg | 5% |
| Vitamin B3 | 0.94mg | 0.195mg | 5% |
| Copper | 0.146mg | 0.193mg | 5% |
| Phosphorus | 70mg | 97mg | 4% |
| Vitamin B1 | 0.04mg | 0.081mg | 3% |
| Saturated fat | 0.134g | 0.691g | 3% |
| Choline | 20.1mg | 28.8mg | 2% |
| Vitamin B6 | 0.077mg | 0.047mg | 2% |
| Zinc | 0.61mg | 0.8mg | 2% |
| Monounsaturated fat | 0.188g | 1.056g | 2% |
| Calories | 92kcal | 76kcal | 1% |
| Vitamin B2 | 0.039mg | 0.052mg | 1% |
| Vitamin E | 0.09mg | 0.01mg | 1% |
| Potassium | 88mg | 121mg | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 17.24g | 1.57g | N/A |
| Sugar | 0.9g | 0.62g | N/A |
| Sodium | 4mg | 7mg | 0% |
| Vitamin K | 1.9µg | 2.4µg | 0% |
| Folate | 14µg | 15µg | 0% |
| Tryptophan | 0.049mg | 0.12mg | 0% |
| Threonine | 0.129mg | 0.402mg | 0% |
| Isoleucine | 0.127mg | 0.435mg | 0% |
| Leucine | 0.212mg | 0.713mg | 0% |
| Lysine | 0.172mg | 0.452mg | 0% |
| Methionine | 0.044mg | 0.108mg | 0% |
| Phenylalanine | 0.133mg | 0.428mg | 0% |
| Valine | 0.173mg | 0.446mg | 0% |
| Histidine | 0.079mg | 0.221mg | 0% |
| Fructose | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +966.3% |
| Contains more ProteinProtein | +139.1% |
| Contains more FatsFats | +671% |
| Contains more WaterWater | +11.8% |
| Contains more OtherOther | +67.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -80.6% |
| Contains more Mono. FatMonounsaturated fat | +461.7% |
| Contains more Poly. FatPolyunsaturated fat | +1335.6% |