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Millet vs Tofu - In-Depth Nutrition Comparison

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What are the differences between Millet and Tofu?

  • Millet 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 has 12 times more Vitamin B3 than Tofu. While Millet 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 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 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
Millet
8
:
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 +∞%

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 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 Tofu Opinion
Net carbs 64.35g 0.48g Millet
Protein 11.02g 17.27g Tofu
Fats 4.22g 8.72g Tofu
Carbs 72.85g 2.78g Millet
Calories 378kcal 144kcal Millet
Starch g g
Fructose g g
Sugar g g
Fiber 8.5g 2.3g Millet
Calcium 8mg 683mg Tofu
Iron 3.01mg 2.66mg Millet
Magnesium 114mg 58mg Millet
Phosphorus 285mg 190mg Millet
Potassium 195mg 237mg Tofu
Sodium 5mg 14mg Millet
Zinc 1.68mg 1.57mg Millet
Copper 0.75mg 0.378mg Millet
Vitamin A 0IU 166IU Tofu
Vitamin E 0.05mg mg Millet
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.421mg 0.158mg Millet
Vitamin B2 0.29mg 0.102mg Millet
Vitamin B3 4.72mg 0.381mg Millet
Vitamin B5 0.848mg 0.133mg Millet
Vitamin B6 0.384mg 0.092mg Millet
Folate 85µg 29µg Millet
Vitamin B12 0µg 0µg
Vitamin K 0.9µg µg Millet
Tryptophan 0.119mg 0.235mg Tofu
Threonine 0.353mg 0.785mg Tofu
Isoleucine 0.465mg 0.849mg Tofu
Leucine 1.4mg 1.392mg Millet
Lysine 0.212mg 0.883mg Tofu
Methionine 0.221mg 0.211mg Millet
Phenylalanine 0.58mg 0.835mg Tofu
Valine 0.578mg 0.87mg Tofu
Histidine 0.236mg 0.431mg Tofu
Cholesterol 0mg 0mg
Trans Fat g 0g Millet
Saturated Fat 0.723g 1.261g Millet
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 Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
11
Tofu
Mineral Summary Score
79
Millet
77
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
104%
Tofu
Carbohydrates
73%
Millet
3%
Tofu
Fats
19%
Millet
40%
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
Millet contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 0.538g)
Which food is richer in vitamins?
Millet
Millet 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 - 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.