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  6. Tofu vs. Khorasan wheat

Tofu vs. Khorasan wheat — In-Depth Nutrition Comparison

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A recap on differences between tofu and khorasan wheat

  • Tofu is higher in calcium, yet khorasan wheat is higher in selenium, manganese, fiber, vitamin B1, vitamin B3, phosphorus, copper, zinc, and magnesium.
  • Khorasan wheat covers your daily selenium needs 132% more than tofu.
  • Tofu contains 16 times more calcium than khorasan wheat. While tofu contains 350mg of calcium, khorasan wheat contains only 22mg.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Wheat, KAMUT khorasan, uncooked.

Infographic

Tofu vs Khorasan wheat 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more CalciumCalcium +1490.9%
Contains more IronIron +42.2%
Contains more MagnesiumMagnesium +333.3%
Contains more PotassiumPotassium +233.1%
Contains more CopperCopper +162.2%
Contains more ZincZinc +360%
Contains more PhosphorusPhosphorus +275.3%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +352.1%
Contains more SeleniumSelenium +815.7%

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +11.6%
Contains more Vitamin EVitamin E +6000%
Contains more Vitamin B1Vitamin B1 +598.8%
Contains more Vitamin B2Vitamin B2 +253.8%
Contains more Vitamin B3Vitamin B3 +3169.2%
Contains more Vitamin B5Vitamin B5 +1295.6%
Contains more Vitamin B6Vitamin B6 +451.1%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Tofu Khorasan wheat DV% diff.
Selenium 8.9µg 81.5µg 132%
Manganese 0.605mg 2.735mg 93%
Fiber 0.3g 11.1g 43%
Vitamin B1 0.081mg 0.566mg 40%
Vitamin B3 0.195mg 6.375mg 39%
Phosphorus 97mg 364mg 38%
Copper 0.193mg 0.506mg 35%
Calcium 350mg 22mg 33%
Zinc 0.8mg 3.68mg 26%
Magnesium 30mg 130mg 24%
Carbs 1.87g 70.58g 23%
Starch 52.41g 22%
Iron 5.36mg 3.77mg 20%
Vitamin B5 0.068mg 0.949mg 18%
Vitamin B6 0.047mg 0.259mg 16%
Polyunsaturated fat 2.699g 0.621g 14%
Protein 8.08g 14.54g 13%
Calories 76kcal 337kcal 13%
Vitamin B2 0.052mg 0.184mg 10%
Potassium 121mg 403mg 8%
Vitamin E 0.01mg 0.61mg 4%
Folate 15µg 4%
Fats 4.78g 2.13g 4%
Saturated fat 0.691g 0.196g 2%
Monounsaturated fat 1.056g 0.213g 2%
Vitamin K 2.4µg 1.8µg 1%
Choline 28.8mg 25.8mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 59.48g N/A
Sugar 0.62g 7.84g N/A
Sodium 7mg 5mg 0%
Vitamin A 1µg 0%
Trans fat 0g 0.005g N/A
Tryptophan 0.12mg 0.13mg 0%
Threonine 0.402mg 0.442mg 0%
Isoleucine 0.435mg 0.566mg 0%
Leucine 0.713mg 1.112mg 0%
Lysine 0.452mg 0.416mg 0%
Methionine 0.108mg 0.251mg 0%
Phenylalanine 0.428mg 0.772mg 0%
Valine 0.446mg 0.687mg 0%
Histidine 0.221mg 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g 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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more FatsFats +124.4%
Contains more WaterWater +663.8%
Contains more ProteinProtein +80%
Contains more CarbsCarbs +3674.3%
Contains more OtherOther +133.3%

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
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains more Mono. FatMonounsaturated fat +395.8%
Contains more Poly. FatPolyunsaturated fat +334.6%
Contains less Sat. FatSaturated fat -71.6%

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.