Quinoa vs. Tofu — In-Depth Nutrition Comparison
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Summary of differences between quinoa and tofu
- Quinoa has less calcium, selenium, manganese, copper, iron, and phosphorus than tofu.
- Tofu covers your daily need for calcium, 67% more than quinoa.
- Quinoa has less saturated fat.
- The glycemic index of quinoa is higher.
These are the specific foods used in this comparison Quinoa, cooked and Tofu, raw, firm, prepared with calcium sulfate.
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.
| Contains less SodiumSodium | -50% |
| Contains more CalciumCalcium | +3917.6% |
| Contains more PotassiumPotassium | +37.8% |
| Contains more IronIron | +78.5% |
| Contains more CopperCopper | +96.9% |
| Contains more ZincZinc | +44% |
| Contains more PhosphorusPhosphorus | +25% |
| Contains more ManganeseManganese | +87.2% |
| Contains more SeleniumSelenium | +521.4% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +33.7% |
| Contains more FolateFolate | +44.8% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +47.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 17mg | 683mg | 67% |
| Selenium | 2.8µg | 17.4µg | 27% |
| Polyunsaturated fat | 1.078g | 4.921g | 26% |
| Protein | 4.4g | 17.27g | 26% |
| Manganese | 0.631mg | 1.181mg | 24% |
| Copper | 0.192mg | 0.378mg | 21% |
| Iron | 1.49mg | 2.66mg | 15% |
| Fats | 1.92g | 8.72g | 10% |
| Starch | 17.63g | 7% | |
| Carbs | 21.3g | 2.78g | 6% |
| Saturated fat | 0.231g | 1.261g | 5% |
| Phosphorus | 152mg | 190mg | 5% |
| Choline | 23mg | 4% | |
| Zinc | 1.09mg | 1.57mg | 4% |
| Vitamin E | 0.63mg | 4% | |
| Vitamin B1 | 0.107mg | 0.158mg | 4% |
| Monounsaturated fat | 0.528g | 1.925g | 3% |
| Vitamin B5 | 0.133mg | 3% | |
| Folate | 42µg | 29µg | 3% |
| Fiber | 2.8g | 2.3g | 2% |
| Potassium | 172mg | 237mg | 2% |
| Vitamin B6 | 0.123mg | 0.092mg | 2% |
| Calories | 120kcal | 144kcal | 1% |
| Vitamin B2 | 0.11mg | 0.102mg | 1% |
| Magnesium | 64mg | 58mg | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 18.5g | 0.48g | N/A |
| Sugar | 0.87g | N/A | |
| Sodium | 7mg | 14mg | 0% |
| Vitamin B3 | 0.412mg | 0.381mg | 0% |
| Tryptophan | 0.052mg | 0.235mg | 0% |
| Threonine | 0.131mg | 0.785mg | 0% |
| Isoleucine | 0.157mg | 0.849mg | 0% |
| Leucine | 0.261mg | 1.392mg | 0% |
| Lysine | 0.239mg | 0.883mg | 0% |
| Methionine | 0.096mg | 0.211mg | 0% |
| Phenylalanine | 0.185mg | 0.835mg | 0% |
| Valine | 0.185mg | 0.87mg | 0% |
| Histidine | 0.127mg | 0.431mg | 0% |
| Omega-3 - DHA | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +666.2% |
| Contains more ProteinProtein | +292.5% |
| Contains more FatsFats | +354.2% |
| Contains more OtherOther | +81.8% |
~equal in
Water
~69.83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -81.7% |
| Contains more Mono. FatMonounsaturated fat | +264.6% |
| Contains more Poly. FatPolyunsaturated fat | +356.5% |
