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  6. Semolina vs. Tofu

Semolina vs. Tofu — In-Depth Nutrition Comparison

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Important differences between semolina and tofu

  • Semolina has more vitamin B3, vitamin B6, vitamin B5, and vitamin B1; however, tofu has more calcium, iron, copper, magnesium, manganese, and phosphorus.
  • Tofu's daily need coverage for calcium is 61% more.
  • Semolina has 13 times more vitamin B3 than tofu. Semolina has 5.048mg of vitamin B3, while tofu has 0.381mg.
  • Semolina has a higher glycemic index than tofu.

The food varieties used in the comparison are Rice, white, long-grain, parboiled, unenriched, dry and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Semolina 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Tofu
Tofu
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +14.4%
Contains more MagnesiumMagnesium +114.8%
Contains more CalciumCalcium +862%
Contains more PotassiumPotassium +36.2%
Contains more IronIron +259.5%
Contains more CopperCopper +33.1%
Contains more ZincZinc +53.9%
Contains more PhosphorusPhosphorus +24.2%
Contains more ManganeseManganese +14.1%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Tofu
Tofu
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +41.8%
Contains more Vitamin B3Vitamin B3 +1224.9%
Contains more Vitamin B5Vitamin B5 +405.3%
Contains more Vitamin B6Vitamin B6 +391.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +104%
Contains more FolateFolate +262.5%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Tofu DV% diff.
Calcium 71mg 683mg 61%
Polyunsaturated fat 0.322g 4.921g 31%
Vitamin B3 5.048mg 0.381mg 29%
Starch 68.29g 28%
Vitamin B6 0.452mg 0.092mg 28%
Carbs 80.89g 2.78g 26%
Iron 0.74mg 2.66mg 24%
Protein 7.51g 17.27g 20%
Calories 374kcal 144kcal 12%
Fats 1.03g 8.72g 12%
Vitamin B5 0.672mg 0.133mg 11%
Copper 0.284mg 0.378mg 10%
Magnesium 27mg 58mg 7%
Manganese 1.035mg 1.181mg 6%
Vitamin B1 0.224mg 0.158mg 6%
Zinc 1.02mg 1.57mg 5%
Phosphorus 153mg 190mg 5%
Selenium 19.9µg 17.4µg 5%
Folate 8µg 29µg 5%
Vitamin B2 0.05mg 0.102mg 4%
Saturated fat 0.294g 1.261g 4%
Monounsaturated fat 0.258g 1.925g 4%
Potassium 174mg 237mg 2%
Fiber 1.8g 2.3g 2%
Sodium 2mg 14mg 1%
Protein per 100 calories 2g 12g N/A
Calories per 10 g protein 498kcal 83kcal N/A
Weight per 100 calories 27g 69g N/A
Unsaturated / Saturated Fat ratio 2 5.4 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 79.09g 0.48g N/A
Sugar 0.33g N/A
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.103mg 0.235mg 0%
Threonine 0.271mg 0.785mg 0%
Isoleucine 0.339mg 0.849mg 0%
Leucine 0.656mg 1.392mg 0%
Lysine 0.215mg 0.883mg 0%
Methionine 0.183mg 0.211mg 0%
Phenylalanine 0.398mg 0.835mg 0%
Valine 0.47mg 0.87mg 0%
Histidine 0.185mg 0.431mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Tofu
Tofu
4
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more CarbsCarbs +2809.7%
Contains more ProteinProtein +130%
Contains more FatsFats +746.6%
Contains more WaterWater +608.2%
Contains more OtherOther +97.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -76.7%
Contains more Mono. FatMonounsaturated fat +646.1%
Contains more Poly. FatPolyunsaturated fat +1428.3%

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.