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Millet vs Tofu - In-Depth Nutrition Comparison

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How are Millet and Tofu different?

  • Millet is richer in Copper, Manganese, Fiber, Vitamin B1, Vitamin B3, Phosphorus, Vitamin B6, and Magnesium, while Tofu is higher in Calcium, and Iron.
  • Millet covers your daily need of Copper 62% more than Tofu.
  • Millet contains 28 times more Fiber than Tofu. Millet contains 8.5g of Fiber, while Tofu contains 0.3g.

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

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Millet 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet
6
:
2
Tofu
Contains more Potassium +61.2%
Contains more Magnesium +280%
Contains more Copper +288.6%
Contains more Zinc +110%
Contains more Phosphorus +193.8%
Contains less Sodium -28.6%
Contains more Iron +78.1%
Contains more Calcium +4275%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 113% 3% 18% 82% 250% 46% 123% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains more Potassium +61.2%
Contains more Magnesium +280%
Contains more Copper +288.6%
Contains more Zinc +110%
Contains more Phosphorus +193.8%
Contains less Sodium -28.6%
Contains more Iron +78.1%
Contains more Calcium +4275%

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
Millet
7
:
3
Tofu
Contains more Vitamin E +400%
Contains more Vitamin B1 +419.8%
Contains more Vitamin B2 +457.7%
Contains more Vitamin B3 +2320.5%
Contains more Vitamin B5 +1147.1%
Contains more Vitamin B6 +717%
Contains more Folate +466.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin K +166.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 106% 67% 89% 51% 89% 0% 3% 64%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Contains more Vitamin E +400%
Contains more Vitamin B1 +419.8%
Contains more Vitamin B2 +457.7%
Contains more Vitamin B3 +2320.5%
Contains more Vitamin B5 +1147.1%
Contains more Vitamin B6 +717%
Contains more Folate +466.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin K +166.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Millet
6
Tofu
Mineral Summary Score
79
Millet
58
Tofu

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
66%
Millet
48%
Tofu
Carbohydrates
73%
Millet
2%
Tofu
Fats
19%
Millet
22%
Tofu

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 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

Which food is preferable for your diet?

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

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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
Millet is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Millet
Millet 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.

All nutrients comparison - raw data values

Nutrient Millet Tofu Opinion
Calories 378 76 Millet
Protein 11.02 8.08 Millet
Fats 4.22 4.78 Tofu
Vitamin C 0 0.1 Tofu
Carbs 72.85 1.87 Millet
Cholesterol 0 0
Vitamin D 0 0
Iron 3.01 5.36 Tofu
Calcium 8 350 Tofu
Potassium 195 121 Millet
Magnesium 114 30 Millet
Sugar 0.62 Millet
Fiber 8.5 0.3 Millet
Copper 0.75 0.193 Millet
Zinc 1.68 0.8 Millet
Starch
Phosphorus 285 97 Millet
Sodium 5 7 Millet
Vitamin A 0 85 Tofu
Vitamin E 0.05 0.01 Millet
Vitamin D 0 0
Vitamin B1 0.421 0.081 Millet
Vitamin B2 0.29 0.052 Millet
Vitamin B3 4.72 0.195 Millet
Vitamin B5 0.848 0.068 Millet
Vitamin B6 0.384 0.047 Millet
Vitamin B12 0 0
Vitamin K 0.9 2.4 Tofu
Folate 85 15 Millet
Trans Fat 0 Millet
Saturated Fat 0.723 0.691 Tofu
Monounsaturated Fat 0.773 1.056 Tofu
Polyunsaturated fat 2.134 2.699 Tofu
Tryptophan 0.119 0.12 Tofu
Threonine 0.353 0.402 Tofu
Isoleucine 0.465 0.435 Millet
Leucine 1.4 0.713 Millet
Lysine 0.212 0.452 Tofu
Methionine 0.221 0.108 Millet
Phenylalanine 0.58 0.428 Millet
Valine 0.578 0.446 Millet
Histidine 0.236 0.221 Millet
Fructose

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 - 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.