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 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
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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.
| 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.
| 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 | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Vitamin B6 | 0.482mg | 0.092mg | 30% |
| Magnesium | 184mg | 58mg | 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 B3 | 3.363mg | 0.381mg | 19% |
| Vitamin B1 | 0.39mg | 0.158mg | 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% |
| Choline | 13.1mg | 2% | |
| Vitamin K | 1.9µg | 2% | |
| Fructose | 0.47g | 1% | |
| Vitamin E | 0.08mg | 1% | |
| 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
| 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
| Contains less Sat. FatSaturated fat | -64.4% |
| Contains more Mono. FatMonounsaturated fat | +226.8% |
| Contains more Poly. FatPolyunsaturated fat | +359.5% |