Millet flour vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between millet flour and tofu

Millet flour has more vitamin B3, selenium, vitamin B5, vitamin B6, vitamin B1, copper, iron, magnesium, and phosphorus; however, tofu is higher in calcium.
Tofu covers your daily need for calcium, 67% more than millet flour.
Millet flour has 16 times more vitamin B3 than tofu. While millet flour has 6.02mg of vitamin B3, tofu has only 0.381mg.
The glycemic index of millet flour is higher.

These are the specific foods used in this comparison Millet flour and Tofu, raw, firm, prepared with calcium sulfate.

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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.

Millet flour

Tofu

Contains more MagnesiumMagnesium	+105.2%
Contains more IronIron	+48.1%
Contains more CopperCopper	+41.5%
Contains more ZincZinc	+67.5%
Contains more PhosphorusPhosphorus	+50%
Contains less SodiumSodium	-71.4%
Contains more SeleniumSelenium	+87.9%

Contains more CalciumCalcium	+4778.6%
Contains more ManganeseManganese	+17.9%

~equal in Potassium ~237mg

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.

Millet flour

Tofu

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+161.4%
Contains more Vitamin B3Vitamin B3	+1480.1%
Contains more Vitamin B5Vitamin B5	+852.6%
Contains more Vitamin B6Vitamin B6	+304.3%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+44.8%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+39.7%

~equal in Vitamin A ~µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	14mg	683mg	67%
Vitamin B3	6.02mg	0.381mg	35%
Starch	69.88g		29%
Selenium	32.7µg	17.4µg	28%
Carbs	75.12g	2.78g	24%
Vitamin B5	1.267mg	0.133mg	23%
Vitamin B6	0.372mg	0.092mg	22%
Vitamin B1	0.413mg	0.158mg	21%
Copper	0.535mg	0.378mg	17%
Iron	3.94mg	2.66mg	16%
Polyunsaturated fat	2.618g	4.921g	15%
Magnesium	119mg	58mg	15%
Phosphorus	285mg	190mg	14%
Protein	10.75g	17.27g	13%
Calories	382kcal	144kcal	12%
Zinc	2.63mg	1.57mg	10%
Manganese	1.002mg	1.181mg	8%
Fats	4.25g	8.72g	7%
Fiber	3.5g	2.3g	5%
Folate	42µg	29µg	3%
Saturated fat	0.536g	1.261g	3%
Monounsaturated fat	0.924g	1.925g	3%
Vitamin B2	0.073mg	0.102mg	2%
Vitamin E	0.11mg		1%
Vitamin K	0.8µg		1%
Vitamin C	0mg	0.2mg	0%
Net carbs	71.62g	0.48g	N/A
Potassium	224mg	237mg	0%
Sugar	1.66g		N/A
Sodium	4mg	14mg	0%
Trans fat	0.002g	0g	N/A
Tryptophan	0.17mg	0.235mg	0%
Threonine	0.354mg	0.785mg	0%
Isoleucine	0.473mg	0.849mg	0%
Leucine	1.537mg	1.392mg	0%
Lysine	0.144mg	0.883mg	0%
Methionine	0.319mg	0.211mg	0%
Phenylalanine	0.675mg	0.835mg	0%
Valine	0.584mg	0.87mg	0%
Histidine	0.257mg	0.431mg	0%
Omega-3 - ALA	0.044g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A
Omega-6 - Linoleic acid	2.549g		N/A