Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Teff
  5. Compare
  6. Teff vs. Tofu

Teff vs. Tofu — In-Depth Nutrition Comparison

Compare

How are teff and tofu different?

  • Teff is richer in manganese, iron, copper, phosphorus, magnesium, vitamin B6, fiber, and vitamin B1, while tofu is higher in calcium and selenium.
  • Teff covers your daily need for manganese, 350% more than tofu.
  • Teff contains 5 times more vitamin B6 than tofu. Teff contains 0.482mg of vitamin B6, while tofu contains 0.092mg.

Teff, uncooked and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.

Infographic

Teff 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.
Teff
Teff
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Tofu
Tofu
2
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 more MagnesiumMagnesium +217.2%
Contains more PotassiumPotassium +80.2%
Contains more IronIron +186.8%
Contains more CopperCopper +114.3%
Contains more ZincZinc +131.2%
Contains more PhosphorusPhosphorus +125.8%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +682.4%
Contains more CalciumCalcium +279.4%
Contains more SeleniumSelenium +295.5%

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.
Teff
Teff
7
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% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
Tofu
Tofu
2
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 +146.8%
Contains more Vitamin B2Vitamin B2 +164.7%
Contains more Vitamin B3Vitamin B3 +782.7%
Contains more Vitamin B5Vitamin B5 +608.3%
Contains more Vitamin B6Vitamin B6 +423.9%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Tofu DV% diff.
Manganese 9.24mg 1.181mg 350%
Iron 7.63mg 2.66mg 62%
Calcium 180mg 683mg 50%
Copper 0.81mg 0.378mg 48%
Phosphorus 429mg 190mg 34%
Magnesium 184mg 58mg 30%
Vitamin B6 0.482mg 0.092mg 30%
Polyunsaturated fat 1.071g 4.921g 26%
Selenium 4.4µg 17.4µg 24%
Carbs 73.13g 2.78g 23%
Fiber 8g 2.3g 23%
Zinc 3.63mg 1.57mg 19%
Vitamin B1 0.39mg 0.158mg 19%
Vitamin B3 3.363mg 0.381mg 19%
Vitamin B5 0.942mg 0.133mg 16%
Starch 36.56g 15%
Vitamin B2 0.27mg 0.102mg 13%
Calories 367kcal 144kcal 11%
Fats 2.38g 8.72g 10%
Protein 13.3g 17.27g 8%
Folate 29µg 7%
Potassium 427mg 237mg 6%
Saturated fat 0.449g 1.261g 4%
Monounsaturated fat 0.589g 1.925g 3%
Vitamin K 1.9µg 2%
Choline 13.1mg 2%
Vitamin E 0.08mg 1%
Fructose 0.47g 1%
Protein per 100 calories 3.6g 12g N/A
Calories per 10 g protein 276kcal 83kcal N/A
Weight per 100 calories 27g 69g N/A
Unsaturated / Saturated Fat ratio 3.7 5.4 N/A
Vitamin C 0.2mg 0%
Net carbs 65.13g 0.48g N/A
Sugar 1.84g N/A
Sodium 12mg 14mg 0%
Tryptophan 0.139mg 0.235mg 0%
Threonine 0.51mg 0.785mg 0%
Isoleucine 0.501mg 0.849mg 0%
Leucine 1.068mg 1.392mg 0%
Lysine 0.376mg 0.883mg 0%
Methionine 0.428mg 0.211mg 0%
Phenylalanine 0.698mg 0.835mg 0%
Valine 0.686mg 0.87mg 0%
Histidine 0.301mg 0.431mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Tofu
Tofu
3
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 +2530.6%
Contains more OtherOther +69.3%
Contains more ProteinProtein +29.8%
Contains more FatsFats +266.4%
Contains more WaterWater +691.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
1
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 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 -64.4%
Contains more Mono. FatMonounsaturated fat +226.8%
Contains more Poly. FatPolyunsaturated fat +359.5%

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.