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  6. Semolina vs. Tofu

Semolina vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between semolina and tofu

  • Semolina has more vitamin B6, vitamin B3, selenium, manganese, vitamin B5, vitamin B1, copper, and phosphorus; however, tofu is higher in iron and calcium.
  • Tofu covers your daily need for iron, 58% more than semolina.
  • Semolina has 26 times more vitamin B3 than tofu. While semolina has 5.048mg of vitamin B3, tofu has only 0.195mg.
  • The glycemic index of semolina is higher.

These are the specific foods used in this comparison Rice, white, long-grain, parboiled, unenriched, dry and Tofu, raw, regular, 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
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 PotassiumPotassium +43.8%
Contains more CopperCopper +47.2%
Contains more ZincZinc +27.5%
Contains more PhosphorusPhosphorus +57.7%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +71.1%
Contains more SeleniumSelenium +123.6%
Contains more MagnesiumMagnesium +11.1%
Contains more CalciumCalcium +393%
Contains more IronIron +624.3%

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 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% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
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 +200%
Contains more Vitamin B1Vitamin B1 +176.5%
Contains more Vitamin B3Vitamin B3 +2488.7%
Contains more Vitamin B5Vitamin B5 +888.2%
Contains more Vitamin B6Vitamin B6 +861.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +87.5%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.052mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Tofu DV% diff.
Iron 0.74mg 5.36mg 58%
Vitamin B6 0.452mg 0.047mg 31%
Vitamin B3 5.048mg 0.195mg 30%
Starch 68.29g 28%
Calcium 71mg 350mg 28%
Carbs 80.89g 1.87g 26%
Selenium 19.9µg 8.9µg 20%
Manganese 1.035mg 0.605mg 19%
Polyunsaturated fat 0.322g 2.699g 16%
Calories 374kcal 76kcal 15%
Vitamin B5 0.672mg 0.068mg 12%
Vitamin B1 0.224mg 0.081mg 12%
Copper 0.284mg 0.193mg 10%
Phosphorus 153mg 97mg 8%
Fiber 1.8g 0.3g 6%
Fats 1.03g 4.78g 6%
Choline 28.8mg 5%
Vitamin K 0.1µg 2.4µg 2%
Monounsaturated fat 0.258g 1.056g 2%
Saturated fat 0.294g 0.691g 2%
Zinc 1.02mg 0.8mg 2%
Folate 8µg 15µg 2%
Potassium 174mg 121mg 2%
Magnesium 27mg 30mg 1%
Protein 7.51g 8.08g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 79.09g 1.57g N/A
Sugar 0.33g 0.62g N/A
Sodium 2mg 7mg 0%
Vitamin E 0.03mg 0.01mg 0%
Vitamin B2 0.05mg 0.052mg 0%
Tryptophan 0.103mg 0.12mg 0%
Threonine 0.271mg 0.402mg 0%
Isoleucine 0.339mg 0.435mg 0%
Leucine 0.656mg 0.713mg 0%
Lysine 0.215mg 0.452mg 0%
Methionine 0.183mg 0.108mg 0%
Phenylalanine 0.398mg 0.428mg 0%
Valine 0.47mg 0.446mg 0%
Histidine 0.185mg 0.221mg 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
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 +4225.7%
Contains more FatsFats +364.1%
Contains more WaterWater +757.5%
~equal in Protein ~8.08g
~equal in Other ~0.72g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -57.5%
Contains more Mono. FatMonounsaturated fat +309.3%
Contains more Poly. FatPolyunsaturated fat +738.2%

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/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.