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Tofu vs. Wheat gluten — In-Depth Nutrition Comparison

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How are tofu and wheat gluten different?

  • Tofu is higher in calcium, vitamin B1, monounsaturated fat, and polyunsaturated fat; however, wheat gluten is richer in selenium and phosphorus.
  • Daily need coverage for selenium for wheat gluten is 56% higher.
  • Tofu has a lower glycemic index (15) than wheat gluten (64).

Tofu, raw, regular, prepared with calcium sulfate and Vital wheat gluten are the varieties used in this article.

Infographic

Tofu vs Wheat gluten 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
5
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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +146.5%
Contains more PotassiumPotassium +21%
Contains less SodiumSodium -75.9%
Contains more ManganeseManganese +∞%
Contains more PhosphorusPhosphorus +168%
Contains more SeleniumSelenium +346.1%
~equal in Iron ~5.2mg
~equal in Copper ~0.182mg
~equal in Zinc ~0.85mg

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
10
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Wheat gluten DV% diff.
Protein 8.08g 75.16g 134%
Selenium 8.9µg 39.7µg 56%
Manganese 0.605mg 26%
Phosphorus 97mg 260mg 23%
Calcium 350mg 142mg 21%
Calories 76kcal 370kcal 15%
Polyunsaturated fat 2.699g 0.81g 13%
Vitamin B1 0.081mg 0mg 7%
Fats 4.78g 1.85g 5%
Choline 28.8mg 5%
Vitamin B6 0.047mg 0mg 4%
Vitamin B2 0.052mg 0mg 4%
Folate 15µg 0µg 4%
Carbs 1.87g 13.79g 4%
Monounsaturated fat 1.056g 0.156g 2%
Saturated fat 0.691g 0.272g 2%
Vitamin K 2.4µg 0µg 2%
Iron 5.36mg 5.2mg 2%
Vitamin B5 0.068mg 0mg 1%
Vitamin B3 0.195mg 0mg 1%
Potassium 121mg 100mg 1%
Sodium 7mg 29mg 1%
Magnesium 30mg 25mg 1%
Copper 0.193mg 0.182mg 1%
Fiber 0.3g 0.6g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 13.19g N/A
Sugar 0.62g 0g N/A
Zinc 0.8mg 0.85mg 0%
Vitamin E 0.01mg 0mg 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more FatsFats +158.4%
Contains more WaterWater +931.1%
Contains more ProteinProtein +830.2%
Contains more CarbsCarbs +637.4%
Contains more OtherOther +38.9%

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
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains more Mono. FatMonounsaturated fat +576.9%
Contains more Poly. FatPolyunsaturated fat +233.2%
Contains less Sat. FatSaturated fat -60.6%

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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.