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  6. Millet flour vs. Tofu

Millet flour vs. Tofu — In-Depth Nutrition Comparison

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The main differences between millet flour and tofu

  • Millet flour is richer in selenium, copper, vitamin B3, vitamin B1, phosphorus, vitamin B6, vitamin B5, and magnesium, yet tofu is richer in calcium and iron.
  • Daily need coverage for selenium for millet flour is 43% higher.
  • Millet flour contains 31 times more vitamin B3 than tofu. Millet flour contains 6.02mg of vitamin B3, while tofu contains 0.195mg.
  • Tofu has a lower glycemic index than millet flour.

Food types used in this article are Millet flour and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Millet flour 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
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 +296.7%
Contains more PotassiumPotassium +85.1%
Contains more CopperCopper +177.2%
Contains more ZincZinc +228.8%
Contains more PhosphorusPhosphorus +193.8%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +65.6%
Contains more SeleniumSelenium +267.4%
Contains more CalciumCalcium +2400%
Contains more IronIron +36%

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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Tofu
Tofu
3
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 EVitamin E +1000%
Contains more Vitamin B1Vitamin B1 +409.9%
Contains more Vitamin B2Vitamin B2 +40.4%
Contains more Vitamin B3Vitamin B3 +2987.2%
Contains more Vitamin B5Vitamin B5 +1763.2%
Contains more Vitamin B6Vitamin B6 +691.5%
Contains more FolateFolate +180%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +200%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 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 +33%
Contains more CarbsCarbs +3917.1%
Contains more OtherOther +68.1%
Contains more FatsFats +12.5%
Contains more WaterWater +875.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Tofu
Tofu
2
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 less Sat. FatSaturated fat -22.4%
Contains more Mono. FatMonounsaturated fat +14.3%
~equal in Polyunsaturated fat ~2.699g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Millet flour Tofu
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet flour Tofu DV% diff.
Selenium 32.7µg 8.9µg 43%
Copper 0.535mg 0.193mg 38%
Vitamin B3 6.02mg 0.195mg 36%
Calcium 14mg 350mg 34%
Starch 69.88g 29%
Vitamin B1 0.413mg 0.081mg 28%
Phosphorus 285mg 97mg 27%
Vitamin B6 0.372mg 0.047mg 25%
Vitamin B5 1.267mg 0.068mg 24%
Carbs 75.12g 1.87g 24%
Magnesium 119mg 30mg 21%
Iron 3.94mg 5.36mg 18%
Manganese 1.002mg 0.605mg 17%
Zinc 2.63mg 0.8mg 17%
Calories 382kcal 76kcal 15%
Fiber 3.5g 0.3g 13%
Folate 42µg 15µg 7%
Choline 28.8mg 5%
Protein 10.75g 8.08g 5%
Potassium 224mg 121mg 3%
Vitamin B2 0.073mg 0.052mg 2%
Vitamin K 0.8µg 2.4µg 1%
Polyunsaturated fat 2.618g 2.699g 1%
Saturated fat 0.536g 0.691g 1%
Fats 4.25g 4.78g 1%
Vitamin E 0.11mg 0.01mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 71.62g 1.57g N/A
Sugar 1.66g 0.62g N/A
Sodium 4mg 7mg 0%
Trans fat 0.002g 0g N/A
Monounsaturated fat 0.924g 1.056g 0%
Tryptophan 0.17mg 0.12mg 0%
Threonine 0.354mg 0.402mg 0%
Isoleucine 0.473mg 0.435mg 0%
Leucine 1.537mg 0.713mg 0%
Lysine 0.144mg 0.452mg 0%
Methionine 0.319mg 0.108mg 0%
Phenylalanine 0.675mg 0.428mg 0%
Valine 0.584mg 0.446mg 0%
Histidine 0.257mg 0.221mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet flour Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
33%
Millet flour
6%
Tofu
Minerals Daily Need Coverage Score
94%
Millet flour
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.04g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 55)
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Millet flour
Millet flour is lower in Saturated fat (difference - 0.155g)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.