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Millet raw vs. Tofu — In-Depth Nutrition Comparison

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How are millet raw and tofu different?

  • Millet raw is richer in copper, manganese, fiber, vitamin B1, vitamin B3, phosphorus, vitamin B6, and magnesium, while tofu is higher in calcium and iron.
  • Millet raw covers your daily need for copper, 62% more than tofu.
  • Millet raw contains 28 times more fiber than tofu. Millet raw contains 8.5g of fiber, while tofu contains 0.3g.
  • Millet raw has a higher glycemic index (71) than tofu (15).

Millet, raw and Tofu, raw, regular, prepared with calcium sulfate types were used 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
3
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 +280%
Contains more PotassiumPotassium +61.2%
Contains more CopperCopper +288.6%
Contains more ZincZinc +110%
Contains more PhosphorusPhosphorus +193.8%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +169.8%
Contains more CalciumCalcium +4275%
Contains more IronIron +78.1%
Contains more SeleniumSelenium +229.6%

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
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 +400%
Contains more Vitamin B1Vitamin B1 +419.8%
Contains more Vitamin B2Vitamin B2 +457.7%
Contains more Vitamin B3Vitamin B3 +2320.5%
Contains more Vitamin B5Vitamin B5 +1147.1%
Contains more Vitamin B6Vitamin B6 +717%
Contains more FolateFolate +466.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +166.7%
~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% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
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 +36.4%
Contains more CarbsCarbs +3795.7%
Contains more OtherOther +350%
Contains more FatsFats +13.3%
Contains more WaterWater +875.2%

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
3
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 more Mono. FatMonounsaturated fat +36.6%
Contains more Poly. FatPolyunsaturated fat +26.5%
~equal in Saturated fat ~0.691g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Millet raw Tofu DV% diff.
Copper 0.75mg 0.193mg 62%
Manganese 1.632mg 0.605mg 45%
Calcium 8mg 350mg 34%
Fiber 8.5g 0.3g 33%
Iron 3.01mg 5.36mg 29%
Vitamin B1 0.421mg 0.081mg 28%
Vitamin B3 4.72mg 0.195mg 28%
Phosphorus 285mg 97mg 27%
Vitamin B6 0.384mg 0.047mg 26%
Carbs 72.85g 1.87g 24%
Magnesium 114mg 30mg 20%
Folate 85µg 15µg 18%
Vitamin B2 0.29mg 0.052mg 18%
Vitamin B5 0.848mg 0.068mg 16%
Calories 378kcal 76kcal 15%
Selenium 2.7µg 8.9µg 11%
Zinc 1.68mg 0.8mg 8%
Protein 11.02g 8.08g 6%
Choline 28.8mg 5%
Polyunsaturated fat 2.134g 2.699g 4%
Potassium 195mg 121mg 2%
Vitamin K 0.9µg 2.4µg 1%
Fats 4.22g 4.78g 1%
Monounsaturated fat 0.773g 1.056g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 64.35g 1.57g N/A
Sugar 0.62g N/A
Sodium 5mg 7mg 0%
Vitamin E 0.05mg 0.01mg 0%
Saturated fat 0.723g 0.691g 0%
Tryptophan 0.119mg 0.12mg 0%
Threonine 0.353mg 0.402mg 0%
Isoleucine 0.465mg 0.435mg 0%
Leucine 1.4mg 0.713mg 0%
Lysine 0.212mg 0.452mg 0%
Methionine 0.221mg 0.108mg 0%
Phenylalanine 0.58mg 0.428mg 0%
Valine 0.578mg 0.446mg 0%
Histidine 0.236mg 0.221mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw 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
36%
Millet raw
6%
Tofu
Minerals Daily Need Coverage Score
86%
Millet raw
59%
Tofu

Comparison summary

Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 0.032g)
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 is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Millet raw
Millet raw is relatively richer in vitamins
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

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/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.