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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1353.2%
Contains more Iron +26.7%
Contains more Phosphorus +28.4%
Contains more Potassium +75.6%
Contains more Zinc +82.6%
Contains more Copper +153.7%
Contains more Magnesium +12.1%
Contains less Sodium -57.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Contains more Calcium +1353.2%
Contains more Iron +26.7%
Contains more Phosphorus +28.4%
Contains more Potassium +75.6%
Contains more Zinc +82.6%
Contains more Copper +153.7%
Contains more Magnesium +12.1%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
9
:
Contains more Vitamin B1 +953.3%
Contains more Vitamin B2 +363.6%
Contains more Vitamin B3 +62.1%
Contains more Folate +31.8%
Contains more Vitamin B6 +22.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Contains more Vitamin B1 +953.3%
Contains more Vitamin B2 +363.6%
Contains more Vitamin B3 +62.1%
Contains more Folate +31.8%
Contains more Vitamin B6 +22.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Amaranth grain
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Tofu Amaranth grain Opinion
Net carbs 0.48g 16.59g Amaranth grain
Protein 17.27g 3.8g Tofu
Fats 8.72g 1.58g Tofu
Carbs 2.78g 18.69g Amaranth grain
Calories 144kcal 102kcal Tofu
Starch g 16.23g Amaranth grain
Fructose g g
Sugar g g
Fiber 2.3g 2.1g Tofu
Calcium 683mg 47mg Tofu
Iron 2.66mg 2.1mg Tofu
Magnesium 58mg 65mg Amaranth grain
Phosphorus 190mg 148mg Tofu
Potassium 237mg 135mg Tofu
Sodium 14mg 6mg Amaranth grain
Zinc 1.57mg 0.86mg Tofu
Copper 0.378mg 0.149mg Tofu
Vitamin A 166IU IU Tofu
Vitamin E mg 0.19mg Amaranth grain
Vitamin D 0IU IU Tofu
Vitamin D 0µg µg Tofu
Vitamin C 0.2mg mg 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 mg Tofu
Vitamin B6 0.092mg 0.113mg Amaranth grain
Folate 29µg 22µg Tofu
Vitamin B12 0µg µg Tofu
Vitamin K µg µg
Tryptophan 0.235mg mg Tofu
Threonine 0.785mg mg Tofu
Isoleucine 0.849mg mg Tofu
Leucine 1.392mg mg Tofu
Lysine 0.883mg mg Tofu
Methionine 0.211mg mg Tofu
Phenylalanine 0.835mg mg Tofu
Valine 0.87mg mg Tofu
Histidine 0.431mg mg Tofu
Cholesterol 0mg mg Amaranth grain
Trans Fat 0g g Amaranth grain
Saturated Fat 1.261g g Amaranth grain
Monounsaturated Fat 1.925g g Tofu
Polyunsaturated fat 4.921g g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Amaranth grain
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
11
Tofu
5
Amaranth grain
Mineral Summary Score
77
Tofu
36
Amaranth grain

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Tofu
23%
Amaranth grain
Carbohydrates
3%
Tofu
19%
Amaranth grain
Fats
40%
Tofu
7%
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 contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 8mg)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.