Semolina vs. Tofu — In-Depth Nutrition Comparison

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Important differences between semolina and tofu

Semolina has more vitamin B3, vitamin B6, carbs, and vitamin B5; however, tofu has more calcium, iron, protein, fats, copper, and magnesium.
Tofu's daily need coverage for calcium is 61% more.
Semolina has 29 times more carbs than tofu. Semolina has 80.89g of carbs, while tofu has 2.78g.
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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Semolina

Tofu

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Semolina

Tofu

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			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%