Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Teff vs Tofu - In-Depth Nutrition Comparison

Compare

How are Teff and Tofu different?

  • Teff has more Manganese, Copper, Phosphorus, Magnesium, Vitamin B6, Fiber, Iron, Vitamin B1, Zinc, and Vitamin B3 than Tofu.
  • Daily need coverage for Manganese from Teff is 375% higher.
  • Teff contains 27 times more Fiber than Tofu. While Teff contains 8g of Fiber, Tofu contains only 0.3g.

Teff, uncooked and Tofu, raw, regular, prepared with calcium sulfate are the varieties used in this article.

Infographic

Teff vs Tofu infographic
Copy 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
6
:
2
Tofu
Contains more Iron +42.4%
Contains more Potassium +252.9%
Contains more Magnesium +513.3%
Contains more Copper +319.7%
Contains more Zinc +353.8%
Contains more Phosphorus +342.3%
Contains more Calcium +94.4%
Contains less Sodium -41.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 287% 54% 38% 132% 270% 99% 184% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains more Iron +42.4%
Contains more Potassium +252.9%
Contains more Magnesium +513.3%
Contains more Copper +319.7%
Contains more Zinc +353.8%
Contains more Phosphorus +342.3%
Contains more Calcium +94.4%
Contains less Sodium -41.7%

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
6
:
6
Tofu
Contains more Vitamin E +700%
Contains more Vitamin B1 +381.5%
Contains more Vitamin B2 +419.2%
Contains more Vitamin B3 +1624.6%
Contains more Vitamin B5 +1285.3%
Contains more Vitamin B6 +925.5%
Contains more Vitamin A +844.4%
Contains more Vitamin K +26.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 98% 63% 64% 57% 112% 0% 5% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Contains more Vitamin E +700%
Contains more Vitamin B1 +381.5%
Contains more Vitamin B2 +419.2%
Contains more Vitamin B3 +1624.6%
Contains more Vitamin B5 +1285.3%
Contains more Vitamin B6 +925.5%
Contains more Vitamin A +844.4%
Contains more Vitamin K +26.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Teff
6
Tofu
Mineral Summary Score
133
Teff
58
Tofu

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Teff
48%
Tofu
Carbohydrates
73%
Teff
2%
Tofu
Fats
11%
Teff
22%
Tofu

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 glycemic index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

People also compare

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.22g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 42)
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 - 0.242g)
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.

All nutrients comparison - raw data values

Nutrient Teff Tofu Opinion
Calories 367 76 Teff
Protein 13.3 8.08 Teff
Fats 2.38 4.78 Tofu
Vitamin C 0.1 Tofu
Carbs 73.13 1.87 Teff
Cholesterol 0 Teff
Vitamin D 0 Tofu
Iron 7.63 5.36 Teff
Calcium 180 350 Tofu
Potassium 427 121 Teff
Magnesium 184 30 Teff
Sugar 1.84 0.62 Tofu
Fiber 8 0.3 Teff
Copper 0.81 0.193 Teff
Zinc 3.63 0.8 Teff
Starch 36.56 Teff
Phosphorus 429 97 Teff
Sodium 12 7 Tofu
Vitamin A 9 85 Tofu
Vitamin E 0.08 0.01 Teff
Vitamin D 0 Tofu
Vitamin B1 0.39 0.081 Teff
Vitamin B2 0.27 0.052 Teff
Vitamin B3 3.363 0.195 Teff
Vitamin B5 0.942 0.068 Teff
Vitamin B6 0.482 0.047 Teff
Vitamin B12 0 Tofu
Vitamin K 1.9 2.4 Tofu
Folate 15 Tofu
Trans Fat 0 Teff
Saturated Fat 0.449 0.691 Teff
Monounsaturated Fat 0.589 1.056 Tofu
Polyunsaturated fat 1.071 2.699 Tofu
Tryptophan 0.139 0.12 Teff
Threonine 0.51 0.402 Teff
Isoleucine 0.501 0.435 Teff
Leucine 1.068 0.713 Teff
Lysine 0.376 0.452 Tofu
Methionine 0.428 0.108 Teff
Phenylalanine 0.698 0.428 Teff
Valine 0.686 0.446 Teff
Histidine 0.301 0.221 Teff
Fructose 0.47 Teff

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/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.