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
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.38 g
Fats:
0.62 g
Carbs:
19.94 g
Water:
75.63 g
Other:
0.43 g
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
Saturated fat:
Sat. Fat
0.134 g
Monounsaturated fat:
Mono. Fat
0.188 g
Polyunsaturated fat:
Poly. Fat
0.188 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
6%
Minerals Daily Need Coverage Score
24%
23%
Comparison summary
Which food is lower in glycemic index?
Tofu yogurt is lower in glycemic index (difference - 51)
Which food is cheaper?
Tofu yogurt is cheaper (difference - $2.4)
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 0.34g)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 31mg)
Which food is lower in Saturated fat?
Buckwheat is lower in Saturated fat (difference - 0.125g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.