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  6. Millet raw vs. Tofu

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.

Infographic

Millet raw 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" 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Tofu
Tofu
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
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%
~equal in Zinc ~1.57mg

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Tofu
Tofu
1
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
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 +∞%
~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 Millet raw Tofu 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Tofu
Tofu
3
17% 9% 3% 70%
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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Tofu
Tofu
2
16% 24% 61%
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%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.