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  6. Buckwheat vs. Tofu yogurt

Buckwheat vs. Tofu yogurt — In-Depth Nutrition Comparison

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What are the main differences between buckwheat and tofu yogurt?

  • Buckwheat is richer in fiber and copper, yet tofu yogurt is richer in selenium, calcium, choline, and polyunsaturated fat.
  • Tofu yogurt's daily need coverage for selenium is 20% higher.
  • Buckwheat has 14 times more fiber than tofu yogurt. Buckwheat has 2.7g of fiber, while tofu yogurt has 0.2g.

We used Buckwheat groats, roasted, cooked and Tofu yogurt types in this comparison.

Infographic

Buckwheat vs Tofu yogurt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Contains more MagnesiumMagnesium +27.5%
Contains more PotassiumPotassium +87.2%
Contains more CopperCopper +94.7%
Contains more ZincZinc +96.8%
Contains more PhosphorusPhosphorus +84.2%
Contains less SodiumSodium -88.6%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +1585.7%
Contains more IronIron +32.5%
Contains more SeleniumSelenium +490.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 8.3% 0.67% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
Contains more Vitamin B2Vitamin B2 +95%
Contains more Vitamin B3Vitamin B3 +291.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +285%
Contains more FolateFolate +133.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +244.4%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin KVitamin K +84.2%
Contains more CholineCholine +140.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Tofu yogurt DV% diff.
Selenium 2.2µg 13µg 20%
Manganese 0.403mg 18%
Calcium 7mg 118mg 11%
Fiber 2.7g 0.2g 10%
Copper 0.146mg 0.075mg 8%
Vitamin B5 0.359mg 7%
Polyunsaturated fat 0.188g 1.017g 6%
Choline 20.1mg 48.4mg 5%
Phosphorus 70mg 38mg 5%
Vitamin B6 0.077mg 0.02mg 4%
Vitamin B3 0.94mg 0.24mg 4%
Zinc 0.61mg 0.31mg 3%
Vitamin C 0mg 2.5mg 3%
Magnesium 51mg 40mg 3%
Iron 0.8mg 1.06mg 3%
Vitamin B1 0.04mg 0.06mg 2%
Fats 0.62g 1.8g 2%
Folate 14µg 6µg 2%
Saturated fat 0.134g 0.259g 1%
Vitamin E 0.09mg 0.31mg 1%
Sodium 4mg 35mg 1%
Monounsaturated fat 0.188g 0.4g 1%
Vitamin B2 0.039mg 0.02mg 1%
Potassium 88mg 47mg 1%
Carbs 19.94g 15.96g 1%
Vitamin K 1.9µg 3.5µg 1%
Calories 92kcal 94kcal 0%
Protein 3.38g 3.5g 0%
Net carbs 17.24g 15.76g N/A
Sugar 0.9g 1.24g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.127mg 0%
Leucine 0.212mg 0%
Lysine 0.172mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.133mg 0%
Valine 0.173mg 0%
Histidine 0.079mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
Contains more CarbsCarbs +24.9%
Contains more FatsFats +190.3%
Contains more OtherOther +188.4%
~equal in Protein ~3.5g
~equal in Water ~77.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
15% 24% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
Contains less Sat. FatSaturated fat -48.3%
Contains more Mono. FatMonounsaturated fat +112.8%
Contains more Poly. FatPolyunsaturated fat +441%

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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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/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.