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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.

We used Millet, raw and Tofu, raw, firm, prepared with calcium sulfate types in this article.

Infographic

Millet raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +13.2%
Contains more Magnesium +96.6%
Contains more Phosphorus +50%
Contains less Sodium -64.3%
Contains more Copper +98.4%
Contains more Calcium +8437.5%
Contains more Potassium +21.5%
Equal in Zinc - 1.57
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Contains more Iron +13.2%
Contains more Magnesium +96.6%
Contains more Phosphorus +50%
Contains less Sodium -64.3%
Contains more Copper +98.4%
Contains more Calcium +8437.5%
Contains more Potassium +21.5%
Equal in Zinc - 1.57

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Tofu
Contains more Vitamin B1 +166.5%
Contains more Vitamin B2 +184.3%
Contains more Vitamin B3 +1138.8%
Contains more Vitamin B5 +537.6%
Contains more Vitamin B6 +317.4%
Contains more Folate +193.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin B1 +166.5%
Contains more Vitamin B2 +184.3%
Contains more Vitamin B3 +1138.8%
Contains more Vitamin B5 +537.6%
Contains more Vitamin B6 +317.4%
Contains more Folate +193.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +2520.5%
Contains more Other +131.4%
Contains more Protein +56.7%
Contains more Fats +106.6%
Contains more Water +705.4%
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
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 Carbs +2520.5%
Contains more Other +131.4%
Contains more Protein +56.7%
Contains more Fats +106.6%
Contains more Water +705.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -42.7%
Contains more Monounsaturated Fat +149%
Contains more Polyunsaturated fat +130.6%
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -42.7%
Contains more Monounsaturated Fat +149%
Contains more Polyunsaturated fat +130.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Millet raw Tofu
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Millet raw Tofu Opinion
Net carbs 64.35g 0.48g Millet raw
Protein 11.02g 17.27g Tofu
Fats 4.22g 8.72g Tofu
Carbs 72.85g 2.78g Millet raw
Calories 378kcal 144kcal Millet raw
Fiber 8.5g 2.3g Millet raw
Calcium 8mg 683mg Tofu
Iron 3.01mg 2.66mg Millet raw
Magnesium 114mg 58mg Millet raw
Phosphorus 285mg 190mg Millet raw
Potassium 195mg 237mg Tofu
Sodium 5mg 14mg Millet raw
Zinc 1.68mg 1.57mg Millet raw
Copper 0.75mg 0.378mg Millet raw
Vitamin A 0IU 166IU Tofu
Vitamin E 0.05mg Millet raw
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.421mg 0.158mg Millet raw
Vitamin B2 0.29mg 0.102mg Millet raw
Vitamin B3 4.72mg 0.381mg Millet raw
Vitamin B5 0.848mg 0.133mg Millet raw
Vitamin B6 0.384mg 0.092mg Millet raw
Folate 85µg 29µg Millet raw
Vitamin K 0.9µg Millet raw
Tryptophan 0.119mg 0.235mg Tofu
Threonine 0.353mg 0.785mg Tofu
Isoleucine 0.465mg 0.849mg Tofu
Leucine 1.4mg 1.392mg Millet raw
Lysine 0.212mg 0.883mg Tofu
Methionine 0.221mg 0.211mg Millet raw
Phenylalanine 0.58mg 0.835mg Tofu
Valine 0.578mg 0.87mg Tofu
Histidine 0.236mg 0.431mg Tofu
Saturated Fat 0.723g 1.261g Millet raw
Monounsaturated Fat 0.773g 1.925g Tofu
Polyunsaturated fat 2.134g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
39%
Millet raw
11%
Tofu
Minerals Daily Need Coverage Score
79%
Millet raw
77%
Tofu

Comparison summary

Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 56)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.6)
Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Millet raw
Millet raw is lower in Saturated Fat (difference - 0.538g)
Which food is richer in vitamins?
Millet raw
Millet raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.