Millet raw vs. Tofu — In-Depth Nutrition Comparison
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What are the differences between millet raw and tofu?
- Millet raw is higher in copper, vitamin B3, fiber, vitamin B6, vitamin B1, manganese, vitamin B2, and vitamin B5, yet tofu is higher in calcium and selenium.
- Tofu's daily need coverage for calcium is 68% more.
- Millet raw has 12 times more vitamin B3 than tofu. While millet raw has 4.72mg of vitamin B3, tofu has only 0.381mg.
- The glycemic index of tofu is lower.
We used Millet, raw and Tofu, raw, firm, prepared with calcium sulfate types in this article.
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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 | +96.6% |
| Contains more IronIron | +13.2% |
| Contains more CopperCopper | +98.4% |
| Contains more PhosphorusPhosphorus | +50% |
| Contains less SodiumSodium | -64.3% |
| Contains more ManganeseManganese | +38.2% |
| Contains more CalciumCalcium | +8437.5% |
| Contains more PotassiumPotassium | +21.5% |
| Contains more SeleniumSelenium | +544.4% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +166.5% |
| Contains more Vitamin B2Vitamin B2 | +184.3% |
| Contains more Vitamin B3Vitamin B3 | +1138.8% |
| Contains more Vitamin B5Vitamin B5 | +537.6% |
| Contains more Vitamin B6Vitamin B6 | +317.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +193.1% |
| Contains more Vitamin CVitamin C | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.02 g
Fats:
4.22 g
Carbs:
72.85 g
Water:
8.67 g
Other:
3.24 g
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
| Contains more CarbsCarbs | +2520.5% |
| Contains more OtherOther | +131.4% |
| Contains more ProteinProtein | +56.7% |
| Contains more FatsFats | +106.6% |
| Contains more WaterWater | +705.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.723 g
Monounsaturated fat:
Mono. Fat
0.773 g
Polyunsaturated fat:
Poly. Fat
2.134 g
Saturated fat:
Sat. Fat
1.261 g
Monounsaturated fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
| Contains less Sat. FatSaturated fat | -42.7% |
| Contains more Mono. FatMonounsaturated fat | +149% |
| Contains more Poly. FatPolyunsaturated fat | +130.6% |
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 Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Calcium | 8mg | 683mg | 68% |
| Copper | 0.75mg | 0.378mg | 41% |
| Vitamin B3 | 4.72mg | 0.381mg | 27% |
| Selenium | 2.7µg | 17.4µg | 27% |
| Fiber | 8.5g | 2.3g | 25% |
| Carbs | 72.85g | 2.78g | 23% |
| Vitamin B1 | 0.421mg | 0.158mg | 22% |
| Vitamin B6 | 0.384mg | 0.092mg | 22% |
| Manganese | 1.632mg | 1.181mg | 20% |
| Polyunsaturated fat | 2.134g | 4.921g | 19% |
| Folate | 85µg | 29µg | 14% |
| Vitamin B5 | 0.848mg | 0.133mg | 14% |
| Vitamin B2 | 0.29mg | 0.102mg | 14% |
| Phosphorus | 285mg | 190mg | 14% |
| Magnesium | 114mg | 58mg | 13% |
| Protein | 11.02g | 17.27g | 13% |
| Calories | 378kcal | 144kcal | 12% |
| Fats | 4.22g | 8.72g | 7% |
| Iron | 3.01mg | 2.66mg | 4% |
| Monounsaturated fat | 0.773g | 1.925g | 3% |
| Saturated fat | 0.723g | 1.261g | 2% |
| Zinc | 1.68mg | 1.57mg | 1% |
| Potassium | 195mg | 237mg | 1% |
| Vitamin K | 0.9µg | 1% | |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 64.35g | 0.48g | N/A |
| Sodium | 5mg | 14mg | 0% |
| Vitamin E | 0.05mg | 0% | |
| Tryptophan | 0.119mg | 0.235mg | 0% |
| Threonine | 0.353mg | 0.785mg | 0% |
| Isoleucine | 0.465mg | 0.849mg | 0% |
| Leucine | 1.4mg | 1.392mg | 0% |
| Lysine | 0.212mg | 0.883mg | 0% |
| Methionine | 0.221mg | 0.211mg | 0% |
| Phenylalanine | 0.58mg | 0.835mg | 0% |
| Valine | 0.578mg | 0.87mg | 0% |
| Histidine | 0.236mg | 0.431mg | 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
36%
9%
Minerals Daily Need Coverage Score
86%
87%
Comparison summary
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 56)
Which food is cheaper?
Tofu is cheaper (difference - $0.6)
Which food contains less Sodium?
Millet raw contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Millet raw is lower in Saturated fat (difference - 0.538g)
Which food is richer in vitamins?
Millet raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
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.