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  6. Tofu vs. Groat

Tofu vs. Groat — In-Depth Nutrition Comparison

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A recap on differences between tofu and groat

  • Tofu is higher in iron and calcium, yet groat is higher in copper, magnesium, vitamin B3, fiber, phosphorus, manganese, vitamin B2, and vitamin B5.
  • Groat covers your daily copper needs 101% more than tofu.
  • Tofu contains 19 times more calcium than groat. While tofu contains 350mg of calcium, groat contains only 18mg.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Buckwheat.

Infographic

Tofu vs Groat 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.
Tofu
Tofu
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Groat
Groat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more CalciumCalcium +1844.4%
Contains more IronIron +143.6%
Contains more MagnesiumMagnesium +670%
Contains more PotassiumPotassium +280.2%
Contains more CopperCopper +469.9%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +257.7%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +114.9%
~equal in Selenium ~8.3µg

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.
Tofu
Tofu
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Groat
Groat
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +24.7%
Contains more Vitamin B2Vitamin B2 +717.3%
Contains more Vitamin B3Vitamin B3 +3500%
Contains more Vitamin B5Vitamin B5 +1713.2%
Contains more Vitamin B6Vitamin B6 +346.8%
Contains more FolateFolate +100%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Groat DV% diff.
Copper 0.193mg 1.1mg 101%
Magnesium 30mg 231mg 48%
Vitamin B3 0.195mg 7.02mg 43%
Iron 5.36mg 2.2mg 40%
Fiber 0.3g 10g 39%
Phosphorus 97mg 347mg 36%
Calcium 350mg 18mg 33%
Manganese 0.605mg 1.3mg 30%
Vitamin B2 0.052mg 0.425mg 29%
Carbs 1.87g 71.5g 23%
Vitamin B5 0.068mg 1.233mg 23%
Zinc 0.8mg 2.4mg 15%
Calories 76kcal 343kcal 13%
Vitamin B6 0.047mg 0.21mg 13%
Polyunsaturated fat 2.699g 1.039g 11%
Protein 8.08g 13.25g 10%
Potassium 121mg 460mg 10%
Choline 28.8mg 5%
Folate 15µg 30µg 4%
Vitamin K 2.4µg 2%
Vitamin B1 0.081mg 0.101mg 2%
Fats 4.78g 3.4g 2%
Selenium 8.9µg 8.3µg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 61.5g N/A
Sugar 0.62g N/A
Sodium 7mg 1mg 0%
Vitamin E 0.01mg 0%
Saturated fat 0.691g 0.741g 0%
Monounsaturated fat 1.056g 1.04g 0%
Tryptophan 0.12mg 0.192mg 0%
Threonine 0.402mg 0.506mg 0%
Isoleucine 0.435mg 0.498mg 0%
Leucine 0.713mg 0.832mg 0%
Lysine 0.452mg 0.672mg 0%
Methionine 0.108mg 0.172mg 0%
Phenylalanine 0.428mg 0.52mg 0%
Valine 0.446mg 0.678mg 0%
Histidine 0.221mg 0.309mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Groat
Groat
3
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more FatsFats +40.6%
Contains more WaterWater +767.2%
Contains more ProteinProtein +64%
Contains more CarbsCarbs +3723.5%
Contains more OtherOther +191.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
3
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Groat
Groat
0
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains more Poly. FatPolyunsaturated fat +159.8%
~equal in Saturated fat ~0.741g
~equal in Monounsaturated fat ~1.04g

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.