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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
5%
Minerals Daily Need Coverage Score
59%
43%
Comparison summary
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 82)
Which food is cheaper?
Tofu is cheaper (difference - $3)
Which food is richer in vitamins?
Tofu is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Amaranth contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Amaranth is lower in Saturated fat (difference - 0.691g)
Which food is richer in minerals?
?
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.