Teff vs. Tofu — In-Depth Nutrition Comparison
Compare
How are teff and tofu different?
- Teff is higher in manganese; however, tofu is richer in calcium, copper, phosphorus, iron, and vitamin B2.
- Daily need coverage for manganese for teff is 73% higher.
- Tofu has a lower glycemic index (15) than teff (57).
Teff, cooked and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.
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.
| Contains less SodiumSodium | -42.9% |
| Contains more ManganeseManganese | +142.2% |
| Contains more MagnesiumMagnesium | +16% |
| Contains more CalciumCalcium | +1293.9% |
| Contains more PotassiumPotassium | +121.5% |
| Contains more IronIron | +29.8% |
| Contains more CopperCopper | +67.3% |
| Contains more ZincZinc | +41.4% |
| Contains more PhosphorusPhosphorus | +58.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +15.8% |
| Contains more Vitamin B3Vitamin B3 | +138.6% |
| Contains more Vitamin B2Vitamin B2 | +209.1% |
| Contains more FolateFolate | +61.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.86mg | 1.181mg | 73% |
| Calcium | 49mg | 683mg | 63% |
| Polyunsaturated fat | 4.921g | 33% | |
| Selenium | 17.4µg | 32% | |
| Protein | 3.87g | 17.27g | 27% |
| Copper | 0.226mg | 0.378mg | 17% |
| Fats | 0.65g | 8.72g | 12% |
| Phosphorus | 120mg | 190mg | 10% |
| Iron | 2.05mg | 2.66mg | 8% |
| Carbs | 19.86g | 2.78g | 6% |
| Saturated fat | 1.261g | 6% | |
| Vitamin B2 | 0.033mg | 0.102mg | 5% |
| Monounsaturated fat | 1.925g | 5% | |
| Zinc | 1.11mg | 1.57mg | 4% |
| Potassium | 107mg | 237mg | 4% |
| Folate | 18µg | 29µg | 3% |
| Vitamin B5 | 0.133mg | 3% | |
| Vitamin B3 | 0.909mg | 0.381mg | 3% |
| Calories | 101kcal | 144kcal | 2% |
| Vitamin B1 | 0.183mg | 0.158mg | 2% |
| Fiber | 2.8g | 2.3g | 2% |
| Magnesium | 50mg | 58mg | 2% |
| Vitamin C | 0.2mg | 0% | |
| Net carbs | 17.06g | 0.48g | N/A |
| Sodium | 8mg | 14mg | 0% |
| Vitamin B6 | 0.097mg | 0.092mg | 0% |
| Tryptophan | 0.041mg | 0.235mg | 0% |
| Threonine | 0.149mg | 0.785mg | 0% |
| Isoleucine | 0.146mg | 0.849mg | 0% |
| Leucine | 0.311mg | 1.392mg | 0% |
| Lysine | 0.109mg | 0.883mg | 0% |
| Methionine | 0.125mg | 0.211mg | 0% |
| Phenylalanine | 0.203mg | 0.835mg | 0% |
| Valine | 0.2mg | 0.87mg | 0% |
| Histidine | 0.088mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +614.4% |
| Contains more ProteinProtein | +346.3% |
| Contains more FatsFats | +1241.5% |
| Contains more OtherOther | +102.9% |
~equal in
Water
~69.83g
