Tofu vs. Wheat — In-Depth Nutrition Comparison
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Summary of differences between tofu and wheat
- Tofu has more calcium; however, wheat is higher in selenium, manganese, phosphorus, vitamin B3, copper, zinc, vitamin B6, vitamin B1, and magnesium.
- Wheat covers your daily need for selenium, 146% more than tofu.
- Tofu has 10 times more calcium than wheat . While tofu has 350mg of calcium, wheat has only 34mg.
- The glycemic index of wheat is higher.
These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Wheat, durum.
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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 | +929.4% |
| Contains more IronIron | +52.3% |
| Contains more MagnesiumMagnesium | +380% |
| Contains more PotassiumPotassium | +256.2% |
| Contains more CopperCopper | +186.5% |
| Contains more ZincZinc | +420% |
| Contains more PhosphorusPhosphorus | +423.7% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +397.9% |
| Contains more SeleniumSelenium | +904.5% |
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 EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +417.3% |
| Contains more Vitamin B2Vitamin B2 | +132.7% |
| Contains more Vitamin B3Vitamin B3 | +3355.4% |
| Contains more Vitamin B5Vitamin B5 | +1275% |
| Contains more Vitamin B6Vitamin B6 | +791.5% |
| Contains more FolateFolate | +186.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 8.9µg | 89.4µg | 146% |
| Manganese | 0.605mg | 3.012mg | 105% |
| Phosphorus | 97mg | 508mg | 59% |
| Vitamin B3 | 0.195mg | 6.738mg | 41% |
| Copper | 0.193mg | 0.553mg | 40% |
| Calcium | 350mg | 34mg | 32% |
| Zinc | 0.8mg | 4.16mg | 31% |
| Vitamin B6 | 0.047mg | 0.419mg | 29% |
| Vitamin B1 | 0.081mg | 0.419mg | 28% |
| Magnesium | 30mg | 144mg | 27% |
| Carbs | 1.87g | 71.13g | 23% |
| Iron | 5.36mg | 3.52mg | 23% |
| Vitamin B5 | 0.068mg | 0.935mg | 17% |
| Calories | 76kcal | 339kcal | 13% |
| Polyunsaturated fat | 2.699g | 0.978g | 11% |
| Protein | 8.08g | 13.68g | 11% |
| Potassium | 121mg | 431mg | 9% |
| Folate | 15µg | 43µg | 7% |
| Choline | 28.8mg | 5% | |
| Vitamin B2 | 0.052mg | 0.121mg | 5% |
| Fats | 4.78g | 2.47g | 4% |
| Vitamin K | 2.4µg | 2% | |
| Monounsaturated fat | 1.056g | 0.344g | 2% |
| Saturated fat | 0.691g | 0.454g | 1% |
| Fiber | 0.3g | 1% | |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 1.57g | 71.13g | N/A |
| Sugar | 0.62g | N/A | |
| Sodium | 7mg | 2mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.12mg | 0.176mg | 0% |
| Threonine | 0.402mg | 0.366mg | 0% |
| Isoleucine | 0.435mg | 0.533mg | 0% |
| Leucine | 0.713mg | 0.934mg | 0% |
| Lysine | 0.452mg | 0.303mg | 0% |
| Methionine | 0.108mg | 0.221mg | 0% |
| Phenylalanine | 0.428mg | 0.681mg | 0% |
| Valine | 0.446mg | 0.594mg | 0% |
| Histidine | 0.221mg | 0.322mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +93.5% |
| Contains more WaterWater | +672.9% |
| Contains more ProteinProtein | +69.3% |
| Contains more CarbsCarbs | +3703.7% |
| Contains more OtherOther | +147.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +207% |
| Contains more Poly. FatPolyunsaturated fat | +176% |
| Contains less Sat. FatSaturated fat | -34.3% |