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Teff vs Tofu - In-Depth Nutrition Comparison

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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 of 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
7
:
1
Tofu
Contains more Iron +186.8%
Contains more Magnesium +217.2%
Contains more Phosphorus +125.8%
Contains more Potassium +80.2%
Contains less Sodium -14.3%
Contains more Zinc +131.2%
Contains more Copper +114.3%
Contains more Calcium +279.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Contains more Iron +186.8%
Contains more Magnesium +217.2%
Contains more Phosphorus +125.8%
Contains more Potassium +80.2%
Contains less Sodium -14.3%
Contains more Zinc +131.2%
Contains more Copper +114.3%
Contains more Calcium +279.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
7
:
5
Tofu
Contains more Vitamin B1 +146.8%
Contains more Vitamin B2 +164.7%
Contains more Vitamin B3 +782.7%
Contains more Vitamin B5 +608.3%
Contains more Vitamin B6 +423.9%
Contains more Vitamin A +1744.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin B1 +146.8%
Contains more Vitamin B2 +164.7%
Contains more Vitamin B3 +782.7%
Contains more Vitamin B5 +608.3%
Contains more Vitamin B6 +423.9%
Contains more Vitamin A +1744.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
2
:
3
Tofu
Contains more Carbs +2530.6%
Contains more Other +69.3%
Contains more Protein +29.8%
Contains more Fats +266.4%
Contains more Water +691.7%
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
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 Carbs +2530.6%
Contains more Other +69.3%
Contains more Protein +29.8%
Contains more Fats +266.4%
Contains more Water +691.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
1
:
2
Tofu
Contains less Saturated Fat -64.4%
Contains more Monounsaturated Fat +226.8%
Contains more Polyunsaturated fat +359.5%
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -64.4%
Contains more Monounsaturated Fat +226.8%
Contains more Polyunsaturated fat +359.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Teff Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Tofu Opinion
Net carbs 65.13g 0.48g Teff
Protein 13.3g 17.27g Tofu
Fats 2.38g 8.72g Tofu
Carbs 73.13g 2.78g Teff
Calories 367kcal 144kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g Tofu
Fiber 8g 2.3g Teff
Calcium 180mg 683mg Tofu
Iron 7.63mg 2.66mg Teff
Magnesium 184mg 58mg Teff
Phosphorus 429mg 190mg Teff
Potassium 427mg 237mg Teff
Sodium 12mg 14mg Teff
Zinc 3.63mg 1.57mg Teff
Copper 0.81mg 0.378mg Teff
Vitamin A 9IU 166IU Tofu
Vitamin E 0.08mg Teff
Vitamin C 0.2mg Tofu
Vitamin B1 0.39mg 0.158mg Teff
Vitamin B2 0.27mg 0.102mg Teff
Vitamin B3 3.363mg 0.381mg Teff
Vitamin B5 0.942mg 0.133mg Teff
Vitamin B6 0.482mg 0.092mg Teff
Folate 29µg Tofu
Vitamin K 1.9µg Teff
Tryptophan 0.139mg 0.235mg Tofu
Threonine 0.51mg 0.785mg Tofu
Isoleucine 0.501mg 0.849mg Tofu
Leucine 1.068mg 1.392mg Tofu
Lysine 0.376mg 0.883mg Tofu
Methionine 0.428mg 0.211mg Teff
Phenylalanine 0.698mg 0.835mg Tofu
Valine 0.686mg 0.87mg Tofu
Histidine 0.301mg 0.431mg Tofu
Saturated Fat 0.449g 1.261g Teff
Monounsaturated Fat 0.589g 1.925g Tofu
Polyunsaturated fat 1.071g 4.921g Tofu
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
33%
Teff
11%
Tofu
Minerals Daily Need Coverage Score
133%
Teff
77%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.812g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.