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Groat vs Tofu - In-Depth Nutrition Comparison

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What are the differences between Groat and Tofu?

  • Groat 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.
  • Groat has 9 times more Fiber than Tofu. While Groat has 2.7g of Fiber, Tofu has only 0.3g.

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

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Groat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Groat
2
:
6
Tofu
Contains more Magnesium +70%
Contains less Sodium -42.9%
Contains more Iron +570%
Contains more Calcium +4900%
Contains more Potassium +37.5%
Contains more Copper +32.2%
Contains more Zinc +31.1%
Contains more Phosphorus +38.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains more Magnesium +70%
Contains less Sodium -42.9%
Contains more Iron +570%
Contains more Calcium +4900%
Contains more Potassium +37.5%
Contains more Copper +32.2%
Contains more Zinc +31.1%
Contains more Phosphorus +38.6%

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
Groat
4
:
6
Tofu
Contains more Vitamin E +800%
Contains more Vitamin B3 +382.1%
Contains more Vitamin B5 +427.9%
Contains more Vitamin B6 +63.8%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +102.5%
Contains more Vitamin B2 +33.3%
Contains more Vitamin K +26.3%
Equal in Folate - 15
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 10% 9% 18% 22% 18% 0% 5% 11%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Contains more Vitamin E +800%
Contains more Vitamin B3 +382.1%
Contains more Vitamin B5 +427.9%
Contains more Vitamin B6 +63.8%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +102.5%
Contains more Vitamin B2 +33.3%
Contains more Vitamin K +26.3%
Equal in Folate - 15

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
8
Groat
6
Tofu
Mineral Summary Score
22
Groat
58
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
20%
Groat
48%
Tofu
Carbohydrates
20%
Groat
2%
Tofu
Fats
3%
Groat
22%
Tofu

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.
Groat 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.28g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 30)
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?
Groat
Groat contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.557g)
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.

All nutrients comparison - raw data values

Nutrient Groat Tofu Opinion
Calories 92 76 Groat
Protein 3.38 8.08 Tofu
Fats 0.62 4.78 Tofu
Vitamin C 0 0.1 Tofu
Carbs 19.94 1.87 Groat
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 5.36 Tofu
Calcium 7 350 Tofu
Potassium 88 121 Tofu
Magnesium 51 30 Groat
Sugar 0.9 0.62 Tofu
Fiber 2.7 0.3 Groat
Copper 0.146 0.193 Tofu
Zinc 0.61 0.8 Tofu
Starch
Phosphorus 70 97 Tofu
Sodium 4 7 Groat
Vitamin A 0 85 Tofu
Vitamin E 0.09 0.01 Groat
Vitamin D 0 0
Vitamin B1 0.04 0.081 Tofu
Vitamin B2 0.039 0.052 Tofu
Vitamin B3 0.94 0.195 Groat
Vitamin B5 0.359 0.068 Groat
Vitamin B6 0.077 0.047 Groat
Vitamin B12 0 0
Vitamin K 1.9 2.4 Tofu
Folate 14 15 Tofu
Trans Fat 0 Groat
Saturated Fat 0.134 0.691 Groat
Monounsaturated Fat 0.188 1.056 Tofu
Polyunsaturated fat 0.188 2.699 Tofu
Tryptophan 0.049 0.12 Tofu
Threonine 0.129 0.402 Tofu
Isoleucine 0.127 0.435 Tofu
Leucine 0.212 0.713 Tofu
Lysine 0.172 0.452 Tofu
Methionine 0.044 0.108 Tofu
Phenylalanine 0.133 0.428 Tofu
Valine 0.173 0.446 Tofu
Histidine 0.079 0.221 Tofu
Fructose 0.1 Groat

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.