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  6. Tofu vs. Quinoa

Tofu vs. Quinoa — In-Depth Nutrition Comparison

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The main differences between tofu and quinoa

  • Tofu is richer in iron, calcium, and selenium, yet quinoa is richer in fiber, magnesium, phosphorus, folate, and vitamin B6.
  • Daily need coverage for iron for tofu is 48% higher.
  • Tofu contains 21 times more calcium than quinoa. Tofu contains 350mg of calcium, while quinoa contains 17mg.
  • Tofu has a lower glycemic index than quinoa.

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

Infographic

Tofu vs Quinoa 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
3
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%
Quinoa
Quinoa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +1958.8%
Contains more IronIron +259.7%
Contains more SeleniumSelenium +217.9%
Contains more MagnesiumMagnesium +113.3%
Contains more PotassiumPotassium +42.1%
Contains more ZincZinc +36.3%
Contains more PhosphorusPhosphorus +56.7%
~equal in Copper ~0.192mg
~equal in Sodium ~7mg
~equal in Manganese ~0.631mg

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%
Quinoa
Quinoa
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +25.2%
Contains more Vitamin EVitamin E +6200%
Contains more Vitamin B1Vitamin B1 +32.1%
Contains more Vitamin B2Vitamin B2 +111.5%
Contains more Vitamin B3Vitamin B3 +111.3%
Contains more Vitamin B6Vitamin B6 +161.7%
Contains more FolateFolate +180%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Quinoa DV% diff.
Iron 5.36mg 1.49mg 48%
Calcium 350mg 17mg 33%
Selenium 8.9µg 2.8µg 11%
Polyunsaturated fat 2.699g 1.078g 11%
Fiber 0.3g 2.8g 10%
Phosphorus 97mg 152mg 8%
Magnesium 30mg 64mg 8%
Starch 17.63g 7%
Protein 8.08g 4.4g 7%
Folate 15µg 42µg 7%
Carbs 1.87g 21.3g 6%
Vitamin B6 0.047mg 0.123mg 6%
Fats 4.78g 1.92g 4%
Vitamin B2 0.052mg 0.11mg 4%
Vitamin E 0.01mg 0.63mg 4%
Zinc 0.8mg 1.09mg 3%
Vitamin K 2.4µg 0µg 2%
Saturated fat 0.691g 0.231g 2%
Calories 76kcal 120kcal 2%
Vitamin B1 0.081mg 0.107mg 2%
Potassium 121mg 172mg 2%
Manganese 0.605mg 0.631mg 1%
Vitamin B3 0.195mg 0.412mg 1%
Vitamin B5 0.068mg 1%
Monounsaturated fat 1.056g 0.528g 1%
Choline 28.8mg 23mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 18.5g N/A
Sugar 0.62g 0.87g N/A
Copper 0.193mg 0.192mg 0%
Sodium 7mg 7mg 0%
Tryptophan 0.12mg 0.052mg 0%
Threonine 0.402mg 0.131mg 0%
Isoleucine 0.435mg 0.157mg 0%
Leucine 0.713mg 0.261mg 0%
Lysine 0.452mg 0.239mg 0%
Methionine 0.108mg 0.096mg 0%
Phenylalanine 0.428mg 0.185mg 0%
Valine 0.446mg 0.185mg 0%
Histidine 0.221mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +83.6%
Contains more FatsFats +149%
Contains more WaterWater +18.1%
Contains more CarbsCarbs +1039%
~equal in Other ~0.77g

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
Quinoa
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +150.4%
Contains less Sat. FatSaturated fat -66.6%

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.