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  6. Tofu vs. Amaranth grain

Tofu vs. Amaranth grain — In-Depth Nutrition Comparison

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How are Tofu and Amaranth grain different?

  • Tofu is higher than Amaranth grain in Calcium, Copper, Selenium, Manganese, Vitamin B1, Iron, Zinc, Vitamin B2, and Phosphorus.
  • Tofu covers your daily need of Calcium 64% more than Amaranth grain.
  • Tofu contains 11 times more Vitamin B1 than Amaranth grain. Tofu contains 0.158mg of Vitamin B1, while Amaranth grain contains 0.015mg.

Tofu, raw, firm, prepared with calcium sulfate and Amaranth grain, cooked types were used in this article.

Infographic

Tofu vs Amaranth grain 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
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Contains more CalciumCalcium +1353.2%
Contains more PotassiumPotassium +75.6%
Contains more IronIron +26.7%
Contains more CopperCopper +153.7%
Contains more ZincZinc +82.6%
Contains more PhosphorusPhosphorus +28.4%
Contains more ManganeseManganese +38.3%
Contains more SeleniumSelenium +216.4%
Contains more MagnesiumMagnesium +12.1%
Contains less SodiumSodium -57.1%

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
7
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 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
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% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +953.3%
Contains more Vitamin B2Vitamin B2 +363.6%
Contains more Vitamin B3Vitamin B3 +62.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +31.8%
Contains more Vitamin B6Vitamin B6 +22.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Contains more ProteinProtein +354.5%
Contains more FatsFats +451.9%
Contains more OtherOther +81.8%
Contains more CarbsCarbs +572.3%
~equal in Water ~75.16g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Amaranth grain Opinion
Calories 144kcal 102kcal Tofu
Protein 17.27g 3.8g Tofu
Fats 8.72g 1.58g Tofu
Vitamin C 0.2mg Tofu
Net carbs 0.48g 16.59g Amaranth grain
Carbs 2.78g 18.69g Amaranth grain
Magnesium 58mg 65mg Amaranth grain
Calcium 683mg 47mg Tofu
Potassium 237mg 135mg Tofu
Iron 2.66mg 2.1mg Tofu
Fiber 2.3g 2.1g Tofu
Copper 0.378mg 0.149mg Tofu
Zinc 1.57mg 0.86mg Tofu
Starch 16.23g Amaranth grain
Phosphorus 190mg 148mg Tofu
Sodium 14mg 6mg Amaranth grain
Vitamin A 166IU Tofu
Vitamin E 0.19mg Amaranth grain
Manganese 1.181mg 0.854mg Tofu
Selenium 17.4µg 5.5µg Tofu
Vitamin B1 0.158mg 0.015mg Tofu
Vitamin B2 0.102mg 0.022mg Tofu
Vitamin B3 0.381mg 0.235mg Tofu
Vitamin B5 0.133mg Tofu
Vitamin B6 0.092mg 0.113mg Amaranth grain
Folate 29µg 22µg Tofu
Saturated Fat 1.261g Amaranth grain
Monounsaturated Fat 1.925g Tofu
Polyunsaturated fat 4.921g Tofu
Tryptophan 0.235mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.849mg Tofu
Leucine 1.392mg Tofu
Lysine 0.883mg Tofu
Methionine 0.211mg Tofu
Phenylalanine 0.835mg Tofu
Valine 0.87mg Tofu
Histidine 0.431mg Tofu

Which food is preferable for your diet?

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

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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
10%
Tofu
5%
Amaranth grain
Minerals Daily Need Coverage Score
87%
Tofu
43%
Amaranth grain

Comparison summary

Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 82)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 1.261g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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/172475/nutrients
  2. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.