Tofu vs. Buckwheat — In-Depth Nutrition Comparison
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What are the differences between tofu and buckwheat?
- Tofu is higher in iron, calcium, selenium, manganese, and copper, yet buckwheat is higher in fiber, vitamin B5, and magnesium.
- Tofu's daily need coverage for iron is 57% more.
- Tofu has 50 times more calcium than buckwheat. While tofu has 350mg of calcium, buckwheat has only 7mg.
- The glycemic index of tofu is lower.
We used Tofu, raw, regular, prepared with calcium sulfate and Buckwheat groats, roasted, cooked types 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 | +4900% |
| Contains more PotassiumPotassium | +37.5% |
| Contains more IronIron | +570% |
| Contains more CopperCopper | +32.2% |
| Contains more ZincZinc | +31.1% |
| Contains more PhosphorusPhosphorus | +38.6% |
| Contains more ManganeseManganese | +50.1% |
| Contains more SeleniumSelenium | +304.5% |
| Contains more MagnesiumMagnesium | +70% |
| Contains less SodiumSodium | -42.9% |
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 | +102.5% |
| Contains more Vitamin B2Vitamin B2 | +33.3% |
| Contains more Vitamin KVitamin K | +26.3% |
| Contains more CholineCholine | +43.3% |
| Contains more Vitamin EVitamin E | +800% |
| Contains more Vitamin B3Vitamin B3 | +382.1% |
| Contains more Vitamin B5Vitamin B5 | +427.9% |
| Contains more Vitamin B6Vitamin B6 | +63.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 0.8mg | 57% |
| Calcium | 350mg | 7mg | 34% |
| Polyunsaturated fat | 2.699g | 0.188g | 17% |
| Selenium | 8.9µg | 2.2µg | 12% |
| Fiber | 0.3g | 2.7g | 10% |
| Protein | 8.08g | 3.38g | 9% |
| Manganese | 0.605mg | 0.403mg | 9% |
| Vitamin B5 | 0.068mg | 0.359mg | 6% |
| Fats | 4.78g | 0.62g | 6% |
| Carbs | 1.87g | 19.94g | 6% |
| Magnesium | 30mg | 51mg | 5% |
| Vitamin B3 | 0.195mg | 0.94mg | 5% |
| Copper | 0.193mg | 0.146mg | 5% |
| Phosphorus | 97mg | 70mg | 4% |
| Vitamin B1 | 0.081mg | 0.04mg | 3% |
| Saturated fat | 0.691g | 0.134g | 3% |
| Choline | 28.8mg | 20.1mg | 2% |
| Vitamin B6 | 0.047mg | 0.077mg | 2% |
| Zinc | 0.8mg | 0.61mg | 2% |
| Monounsaturated fat | 1.056g | 0.188g | 2% |
| Calories | 76kcal | 92kcal | 1% |
| Vitamin B2 | 0.052mg | 0.039mg | 1% |
| Vitamin E | 0.01mg | 0.09mg | 1% |
| Potassium | 121mg | 88mg | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 1.57g | 17.24g | N/A |
| Sugar | 0.62g | 0.9g | N/A |
| Sodium | 7mg | 4mg | 0% |
| Vitamin K | 2.4µg | 1.9µg | 0% |
| Folate | 15µg | 14µg | 0% |
| Tryptophan | 0.12mg | 0.049mg | 0% |
| Threonine | 0.402mg | 0.129mg | 0% |
| Isoleucine | 0.435mg | 0.127mg | 0% |
| Leucine | 0.713mg | 0.212mg | 0% |
| Lysine | 0.452mg | 0.172mg | 0% |
| Methionine | 0.108mg | 0.044mg | 0% |
| Phenylalanine | 0.428mg | 0.133mg | 0% |
| Valine | 0.446mg | 0.173mg | 0% |
| Histidine | 0.221mg | 0.079mg | 0% |
| Fructose | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +139.1% |
| Contains more FatsFats | +671% |
| Contains more WaterWater | +11.8% |
| Contains more OtherOther | +67.4% |
| Contains more CarbsCarbs | +966.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +461.7% |
| Contains more Poly. FatPolyunsaturated fat | +1335.6% |
| Contains less Sat. FatSaturated fat | -80.6% |