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  6. Quinoa vs. Tofu

Quinoa vs. Tofu — In-Depth Nutrition Comparison

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The main differences between quinoa and tofu

  • Quinoa is richer in fiber, magnesium, phosphorus, folate, and vitamin B6, yet tofu is richer in iron, calcium, and selenium.
  • Daily need coverage for iron for tofu is 48% higher.
  • Quinoa contains 63 times more vitamin E than tofu. Quinoa contains 0.63mg of vitamin E, while tofu contains 0.01mg.
  • Tofu has a lower glycemic index than quinoa.

Food types used in this article are Quinoa, cooked and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Quinoa 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Quinoa
Quinoa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Tofu
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 +113.3%
Contains more PotassiumPotassium +42.1%
Contains more ZincZinc +36.3%
Contains more PhosphorusPhosphorus +56.7%
Contains more CalciumCalcium +1958.8%
Contains more IronIron +259.7%
Contains more SeleniumSelenium +217.9%
~equal in Copper ~0.193mg
~equal in Sodium ~7mg
~equal in Manganese ~0.605mg

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.
Quinoa
Quinoa
6
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Tofu
Tofu
4
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 +6200%
Contains more Vitamin B1Vitamin B1 +32.1%
Contains more Vitamin B2Vitamin B2 +111.5%
Contains more Vitamin B3Vitamin B3 +111.3%
Contains more Vitamin B6Vitamin B6 +161.7%
Contains more FolateFolate +180%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +25.2%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa Tofu DV% diff.
Iron 1.49mg 5.36mg 48%
Calcium 17mg 350mg 33%
Selenium 2.8µg 8.9µg 11%
Polyunsaturated fat 1.078g 2.699g 11%
Fiber 2.8g 0.3g 10%
Phosphorus 152mg 97mg 8%
Magnesium 64mg 30mg 8%
Starch 17.63g 7%
Protein 4.4g 8.08g 7%
Folate 42µg 15µg 7%
Carbs 21.3g 1.87g 6%
Vitamin B6 0.123mg 0.047mg 6%
Fats 1.92g 4.78g 4%
Vitamin B2 0.11mg 0.052mg 4%
Vitamin E 0.63mg 0.01mg 4%
Zinc 1.09mg 0.8mg 3%
Vitamin K 0µg 2.4µg 2%
Saturated fat 0.231g 0.691g 2%
Calories 120kcal 76kcal 2%
Vitamin B1 0.107mg 0.081mg 2%
Potassium 172mg 121mg 2%
Manganese 0.631mg 0.605mg 1%
Vitamin B3 0.412mg 0.195mg 1%
Vitamin B5 0.068mg 1%
Monounsaturated fat 0.528g 1.056g 1%
Choline 23mg 28.8mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 18.5g 1.57g N/A
Sugar 0.87g 0.62g N/A
Copper 0.192mg 0.193mg 0%
Sodium 7mg 7mg 0%
Tryptophan 0.052mg 0.12mg 0%
Threonine 0.131mg 0.402mg 0%
Isoleucine 0.157mg 0.435mg 0%
Leucine 0.261mg 0.713mg 0%
Lysine 0.239mg 0.452mg 0%
Methionine 0.096mg 0.108mg 0%
Phenylalanine 0.185mg 0.428mg 0%
Valine 0.185mg 0.446mg 0%
Histidine 0.127mg 0.221mg 0%
Omega-3 - DHA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Tofu
Tofu
3
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 CarbsCarbs +1039%
Contains more ProteinProtein +83.6%
Contains more FatsFats +149%
Contains more WaterWater +18.1%
~equal in Other ~0.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Tofu
Tofu
2
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 less Sat. FatSaturated fat -66.6%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +150.4%

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.