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  6. Tofu vs. Millet flour

Tofu vs. Millet flour — In-Depth Nutrition Comparison

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The main differences between tofu and millet flour

  • Tofu is richer in calcium and iron, yet millet flour is richer in selenium, copper, vitamin B3, vitamin B1, phosphorus, vitamin B6, vitamin B5, and magnesium.
  • Daily need coverage for selenium for millet flour is 43% higher.
  • Tofu contains 25 times more calcium than millet flour. Tofu contains 350mg of calcium, while millet flour contains 14mg.
  • Tofu has a lower glycemic index than millet flour.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Millet flour.

Infographic

Tofu vs Millet flour 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more CalciumCalcium +2400%
Contains more IronIron +36%
Contains more MagnesiumMagnesium +296.7%
Contains more PotassiumPotassium +85.1%
Contains more CopperCopper +177.2%
Contains more ZincZinc +228.8%
Contains more PhosphorusPhosphorus +193.8%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +65.6%
Contains more SeleniumSelenium +267.4%

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
3
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%
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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +200%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin B1Vitamin B1 +409.9%
Contains more Vitamin B2Vitamin B2 +40.4%
Contains more Vitamin B3Vitamin B3 +2987.2%
Contains more Vitamin B5Vitamin B5 +1763.2%
Contains more Vitamin B6Vitamin B6 +691.5%
Contains more FolateFolate +180%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Tofu Millet flour DV% diff.
Selenium 8.9µg 32.7µg 43%
Copper 0.193mg 0.535mg 38%
Vitamin B3 0.195mg 6.02mg 36%
Calcium 350mg 14mg 34%
Starch 69.88g 29%
Vitamin B1 0.081mg 0.413mg 28%
Phosphorus 97mg 285mg 27%
Vitamin B6 0.047mg 0.372mg 25%
Vitamin B5 0.068mg 1.267mg 24%
Carbs 1.87g 75.12g 24%
Magnesium 30mg 119mg 21%
Iron 5.36mg 3.94mg 18%
Manganese 0.605mg 1.002mg 17%
Zinc 0.8mg 2.63mg 17%
Calories 76kcal 382kcal 15%
Fiber 0.3g 3.5g 13%
Folate 15µg 42µg 7%
Choline 28.8mg 5%
Protein 8.08g 10.75g 5%
Potassium 121mg 224mg 3%
Vitamin B2 0.052mg 0.073mg 2%
Vitamin K 2.4µg 0.8µg 1%
Polyunsaturated fat 2.699g 2.618g 1%
Saturated fat 0.691g 0.536g 1%
Fats 4.78g 4.25g 1%
Vitamin E 0.01mg 0.11mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 71.62g N/A
Sugar 0.62g 1.66g N/A
Sodium 7mg 4mg 0%
Trans fat 0g 0.002g N/A
Monounsaturated fat 1.056g 0.924g 0%
Tryptophan 0.12mg 0.17mg 0%
Threonine 0.402mg 0.354mg 0%
Isoleucine 0.435mg 0.473mg 0%
Leucine 0.713mg 1.537mg 0%
Lysine 0.452mg 0.144mg 0%
Methionine 0.108mg 0.319mg 0%
Phenylalanine 0.428mg 0.675mg 0%
Valine 0.446mg 0.584mg 0%
Histidine 0.221mg 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more FatsFats +12.5%
Contains more WaterWater +875.2%
Contains more ProteinProtein +33%
Contains more CarbsCarbs +3917.1%
Contains more OtherOther +68.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains more Mono. FatMonounsaturated fat +14.3%
Contains less Sat. FatSaturated fat -22.4%
~equal in Polyunsaturated fat ~2.618g

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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.