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  6. Tofu vs. Semolina

Tofu vs. Semolina — In-Depth Nutrition Comparison

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Summary of differences between tofu and semolina

  • Tofu has more iron and calcium; however, semolina is higher in vitamin B6, vitamin B3, selenium, manganese, vitamin B5, vitamin B1, copper, and phosphorus.
  • Tofu covers your daily need for iron, 58% more than semolina.
  • Tofu has 5 times more calcium than semolina. While tofu has 350mg of calcium, semolina has only 71mg.
  • The glycemic index of semolina is higher.

These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Tofu vs Semolina 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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more CalciumCalcium +393%
Contains more IronIron +624.3%
Contains more PotassiumPotassium +43.8%
Contains more CopperCopper +47.2%
Contains more ZincZinc +27.5%
Contains more PhosphorusPhosphorus +57.7%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +71.1%
Contains more SeleniumSelenium +123.6%
~equal in Magnesium ~27mg

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%
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% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +87.5%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +176.5%
Contains more Vitamin B3Vitamin B3 +2488.7%
Contains more Vitamin B5Vitamin B5 +888.2%
Contains more Vitamin B6Vitamin B6 +861.7%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Semolina DV% diff.
Iron 5.36mg 0.74mg 58%
Vitamin B6 0.047mg 0.452mg 31%
Vitamin B3 0.195mg 5.048mg 30%
Starch 68.29g 28%
Calcium 350mg 71mg 28%
Carbs 1.87g 80.89g 26%
Selenium 8.9µg 19.9µg 20%
Manganese 0.605mg 1.035mg 19%
Polyunsaturated fat 2.699g 0.322g 16%
Calories 76kcal 374kcal 15%
Vitamin B5 0.068mg 0.672mg 12%
Vitamin B1 0.081mg 0.224mg 12%
Copper 0.193mg 0.284mg 10%
Phosphorus 97mg 153mg 8%
Fiber 0.3g 1.8g 6%
Fats 4.78g 1.03g 6%
Choline 28.8mg 5%
Vitamin K 2.4µg 0.1µg 2%
Monounsaturated fat 1.056g 0.258g 2%
Saturated fat 0.691g 0.294g 2%
Zinc 0.8mg 1.02mg 2%
Folate 15µg 8µg 2%
Potassium 121mg 174mg 2%
Magnesium 30mg 27mg 1%
Protein 8.08g 7.51g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 79.09g N/A
Sugar 0.62g 0.33g N/A
Sodium 7mg 2mg 0%
Vitamin E 0.01mg 0.03mg 0%
Vitamin B2 0.052mg 0.05mg 0%
Tryptophan 0.12mg 0.103mg 0%
Threonine 0.402mg 0.271mg 0%
Isoleucine 0.435mg 0.339mg 0%
Leucine 0.713mg 0.656mg 0%
Lysine 0.452mg 0.215mg 0%
Methionine 0.108mg 0.183mg 0%
Phenylalanine 0.428mg 0.398mg 0%
Valine 0.446mg 0.47mg 0%
Histidine 0.221mg 0.185mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more FatsFats +364.1%
Contains more WaterWater +757.5%
Contains more CarbsCarbs +4225.7%
~equal in Protein ~7.51g
~equal in Other ~0.71g

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +309.3%
Contains more Poly. FatPolyunsaturated fat +738.2%
Contains less Sat. FatSaturated fat -57.5%

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.