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  6. Groat vs. Tofu

Groat vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between groat and tofu

  • Groat is higher in copper, magnesium, vitamin B3, fiber, phosphorus, manganese, vitamin B2, and vitamin B5, yet tofu is higher in iron and calcium.
  • Groat covers your daily copper needs 101% more than tofu.
  • Groat contains 36 times more vitamin B3 than tofu. While groat contains 7.02mg of vitamin B3, tofu contains only 0.195mg.
  • The glycemic index of tofu is lower.

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

Infographic

Groat 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Groat
Groat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Tofu
Tofu
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +670%
Contains more PotassiumPotassium +280.2%
Contains more CopperCopper +469.9%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +257.7%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +114.9%
Contains more CalciumCalcium +1844.4%
Contains more IronIron +143.6%
~equal in Selenium ~8.9µg

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.
Groat
Groat
6
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% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Tofu
Tofu
4
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin B1Vitamin B1 +24.7%
Contains more Vitamin B2Vitamin B2 +717.3%
Contains more Vitamin B3Vitamin B3 +3500%
Contains more Vitamin B5Vitamin B5 +1713.2%
Contains more Vitamin B6Vitamin B6 +346.8%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Groat Tofu DV% diff.
Copper 1.1mg 0.193mg 101%
Magnesium 231mg 30mg 48%
Vitamin B3 7.02mg 0.195mg 43%
Iron 2.2mg 5.36mg 40%
Fiber 10g 0.3g 39%
Phosphorus 347mg 97mg 36%
Calcium 18mg 350mg 33%
Manganese 1.3mg 0.605mg 30%
Vitamin B2 0.425mg 0.052mg 29%
Carbs 71.5g 1.87g 23%
Vitamin B5 1.233mg 0.068mg 23%
Zinc 2.4mg 0.8mg 15%
Calories 343kcal 76kcal 13%
Vitamin B6 0.21mg 0.047mg 13%
Polyunsaturated fat 1.039g 2.699g 11%
Protein 13.25g 8.08g 10%
Potassium 460mg 121mg 10%
Choline 28.8mg 5%
Folate 30µg 15µg 4%
Vitamin K 2.4µg 2%
Vitamin B1 0.101mg 0.081mg 2%
Fats 3.4g 4.78g 2%
Selenium 8.3µg 8.9µg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 61.5g 1.57g N/A
Sugar 0.62g N/A
Sodium 1mg 7mg 0%
Vitamin E 0.01mg 0%
Saturated fat 0.741g 0.691g 0%
Monounsaturated fat 1.04g 1.056g 0%
Tryptophan 0.192mg 0.12mg 0%
Threonine 0.506mg 0.402mg 0%
Isoleucine 0.498mg 0.435mg 0%
Leucine 0.832mg 0.713mg 0%
Lysine 0.672mg 0.452mg 0%
Methionine 0.172mg 0.108mg 0%
Phenylalanine 0.52mg 0.428mg 0%
Valine 0.678mg 0.446mg 0%
Histidine 0.309mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
3
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more ProteinProtein +64%
Contains more CarbsCarbs +3723.5%
Contains more OtherOther +191.7%
Contains more FatsFats +40.6%
Contains more WaterWater +767.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
0
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Tofu
Tofu
3
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Poly. FatPolyunsaturated fat +159.8%
~equal in Saturated fat ~0.691g
~equal in Monounsaturated fat ~1.056g

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.