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  6. Tofu vs. Flour

Tofu vs. Flour — In-Depth Nutrition Comparison

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How are Tofu and Flour different?

  • Tofu is richer in Calcium, Iron, and Copper, while Flour is higher in Vitamin B1, Selenium, Folate, Vitamin B3, Vitamin B2, Fiber, and Vitamin B5.
  • Flour covers your daily need of Vitamin B1 59% more than Tofu.
  • Tofu contains 23 times more Calcium than Flour. Tofu contains 350mg of Calcium, while Flour contains 15mg.

Tofu, raw, regular, prepared with calcium sulfate and Wheat flour, white, all-purpose, enriched, bleached types were used in this article.

Infographic

Tofu vs Flour 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
6
:
4
Flour
Flour
Contains more Calcium +2233.3%
Contains more Iron +15.5%
Contains more Magnesium +36.4%
Contains more Potassium +13.1%
Contains more Zinc +14.3%
Contains more Copper +34%
Contains more Phosphorus +11.3%
Contains less Sodium -71.4%
Contains more Manganese +12.7%
Contains more Selenium +280.9%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +2233.3%
Contains more Iron +15.5%
Contains more Magnesium +36.4%
Contains more Potassium +13.1%
Contains more Zinc +14.3%
Contains more Copper +34%
Contains more Phosphorus +11.3%
Contains less Sodium -71.4%
Contains more Manganese +12.7%
Contains more Selenium +280.9%

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
:
6
Flour
Flour
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +700%
Contains more Vitamin E +500%
Contains more Vitamin B1 +869.1%
Contains more Vitamin B2 +850%
Contains more Vitamin B3 +2927.7%
Contains more Vitamin B5 +544.1%
Contains more Folate +1120%
Equal in Vitamin B6 - 0.044
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +700%
Contains more Vitamin E +500%
Contains more Vitamin B1 +869.1%
Contains more Vitamin B2 +850%
Contains more Vitamin B3 +2927.7%
Contains more Vitamin B5 +544.1%
Contains more Folate +1120%
Equal in Vitamin B6 - 0.044

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Flour
Flour
Contains more Fats +387.8%
Contains more Water +609.3%
Contains more Other +56.5%
Contains more Protein +27.8%
Contains more Carbs +3980.7%
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Fats +387.8%
Contains more Water +609.3%
Contains more Other +56.5%
Contains more Protein +27.8%
Contains more Carbs +3980.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Flour
Flour
Contains more Monounsaturated Fat +1113.8%
Contains more Polyunsaturated fat +553.5%
Contains less Saturated Fat -77.6%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +1113.8%
Contains more Polyunsaturated fat +553.5%
Contains less Saturated Fat -77.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Flour
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Flour Opinion
Net carbs 1.57g 73.61g Flour
Protein 8.08g 10.33g Flour
Fats 4.78g 0.98g Tofu
Carbs 1.87g 76.31g Flour
Calories 76kcal 364kcal Flour
Sugar 0.62g 0.27g Flour
Fiber 0.3g 2.7g Flour
Calcium 350mg 15mg Tofu
Iron 5.36mg 4.64mg Tofu
Magnesium 30mg 22mg Tofu
Phosphorus 97mg 108mg Flour
Potassium 121mg 107mg Tofu
Sodium 7mg 2mg Flour
Zinc 0.8mg 0.7mg Tofu
Copper 0.193mg 0.144mg Tofu
Manganese 0.605mg 0.682mg Flour
Selenium 8.9µg 33.9µg Flour
Vitamin A 85IU 0IU Tofu
Vitamin E 0.01mg 0.06mg Flour
Vitamin C 0.1mg 0mg Tofu
Vitamin B1 0.081mg 0.785mg Flour
Vitamin B2 0.052mg 0.494mg Flour
Vitamin B3 0.195mg 5.904mg Flour
Vitamin B5 0.068mg 0.438mg Flour
Vitamin B6 0.047mg 0.044mg Tofu
Folate 15µg 183µg Flour
Vitamin K 2.4µg 0.3µg Tofu
Tryptophan 0.12mg 0.127mg Flour
Threonine 0.402mg 0.281mg Tofu
Isoleucine 0.435mg 0.357mg Tofu
Leucine 0.713mg 0.71mg Tofu
Lysine 0.452mg 0.228mg Tofu
Methionine 0.108mg 0.183mg Flour
Phenylalanine 0.428mg 0.52mg Flour
Valine 0.446mg 0.415mg Tofu
Histidine 0.221mg 0.23mg Flour
Saturated Fat 0.691g 0.155g Flour
Monounsaturated Fat 1.056g 0.087g Tofu
Polyunsaturated fat 2.699g 0.413g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Tofu
50%
Flour
Minerals Daily Need Coverage Score
59%
Tofu
59%
Flour

Comparison summary

Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 57)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.35g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.536g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.