Tofu vs. Amaranth — In-Depth Nutrition Comparison
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How are tofu and amaranth different?
- Tofu is higher in iron, calcium, selenium, and vitamin B1; however, amaranth is richer in manganese, magnesium, phosphorus, fiber, and vitamin B6.
- Daily need coverage for iron for tofu is 41% higher.
- Tofu contains 7 times more calcium than amaranth. While tofu contains 350mg of calcium, amaranth contains only 47mg.
- Tofu has a lower glycemic index (15) than amaranth (97).
Tofu, raw, regular, prepared with calcium sulfate and Amaranth grain, cooked are the varieties used in this article.
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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 CalciumCalcium | +644.7% |
| Contains more IronIron | +155.2% |
| Contains more CopperCopper | +29.5% |
| Contains more SeleniumSelenium | +61.8% |
| Contains more MagnesiumMagnesium | +116.7% |
| Contains more PotassiumPotassium | +11.6% |
| Contains more PhosphorusPhosphorus | +52.6% |
| Contains less SodiumSodium | -14.3% |
| Contains more ManganeseManganese | +41.2% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +440% |
| Contains more Vitamin B2Vitamin B2 | +136.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +1800% |
| Contains more Vitamin B3Vitamin B3 | +20.5% |
| Contains more Vitamin B6Vitamin B6 | +140.4% |
| Contains more FolateFolate | +46.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 2.1mg | 41% |
| Calcium | 350mg | 47mg | 30% |
| Polyunsaturated fat | 2.699g | 18% | |
| Manganese | 0.605mg | 0.854mg | 11% |
| Protein | 8.08g | 3.8g | 9% |
| Magnesium | 30mg | 65mg | 8% |
| Fiber | 0.3g | 2.1g | 7% |
| Starch | 16.23g | 7% | |
| Phosphorus | 97mg | 148mg | 7% |
| Selenium | 8.9µg | 5.5µg | 6% |
| Vitamin B1 | 0.081mg | 0.015mg | 6% |
| Carbs | 1.87g | 18.69g | 6% |
| Copper | 0.193mg | 0.149mg | 5% |
| Choline | 28.8mg | 5% | |
| Vitamin B6 | 0.047mg | 0.113mg | 5% |
| Fats | 4.78g | 1.58g | 5% |
| Saturated fat | 0.691g | 3% | |
| Monounsaturated fat | 1.056g | 3% | |
| Folate | 15µg | 22µg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Vitamin B2 | 0.052mg | 0.022mg | 2% |
| Vitamin B5 | 0.068mg | 1% | |
| Calories | 76kcal | 102kcal | 1% |
| Vitamin E | 0.01mg | 0.19mg | 1% |
| Zinc | 0.8mg | 0.86mg | 1% |
| Vitamin C | 0.1mg | 0% | |
| Net carbs | 1.57g | 16.59g | N/A |
| Potassium | 121mg | 135mg | 0% |
| Sugar | 0.62g | N/A | |
| Sodium | 7mg | 6mg | 0% |
| Vitamin B3 | 0.195mg | 0.235mg | 0% |
| Tryptophan | 0.12mg | 0% | |
| Threonine | 0.402mg | 0% | |
| Isoleucine | 0.435mg | 0% | |
| Leucine | 0.713mg | 0% | |
| Lysine | 0.452mg | 0% | |
| Methionine | 0.108mg | 0% | |
| Phenylalanine | 0.428mg | 0% | |
| Valine | 0.446mg | 0% | |
| Histidine | 0.221mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +112.6% |
| Contains more FatsFats | +202.5% |
| Contains more WaterWater | +12.5% |
| Contains more CarbsCarbs | +899.5% |
~equal in
Other
~0.77g