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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+1353.2%
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Iron
+26.7%
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Phosphorus
+28.4%
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Potassium
+75.6%
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Zinc
+82.6%
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Copper
+153.7%
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Manganese
+38.3%
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Selenium
+216.4%
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Magnesium
+12.1%
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Sodium
-57.1%
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Calcium
+1353.2%
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Iron
+26.7%
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Phosphorus
+28.4%
Contains
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Potassium
+75.6%
Contains
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Zinc
+82.6%
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Copper
+153.7%
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Manganese
+38.3%
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Selenium
+216.4%
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Magnesium
+12.1%
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Contains
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Vitamin B1
+953.3%
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Vitamin B2
+363.6%
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Vitamin B3
+62.1%
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Folate
+31.8%
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Vitamin B6
+22.8%
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Vitamin B1
+953.3%
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Vitamin B2
+363.6%
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Vitamin B3
+62.1%
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Folate
+31.8%
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Vitamin B6
+22.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+354.5%
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Fats
+451.9%
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Other
+81.8%
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Carbs
+572.3%
Equal in Water - 75.16
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
Protein:
3.8 g
Fats:
1.58 g
Carbs:
18.69 g
Water:
75.16 g
Other:
0.77 g
Contains
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Protein
+354.5%
Contains
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Fats
+451.9%
Contains
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Other
+81.8%
Contains
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Carbs
+572.3%
Equal in Water - 75.16
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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Lower in Glycemic Index |
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Lower in price |
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Rich in minerals |
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Rich in vitamins |
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Lower in Sodium |
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Lower in Cholesterol |
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Lower in Saturated Fat |
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Lower in Sugar | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 0.48g | 16.59g |
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Protein | 17.27g | 3.8g |
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Fats | 8.72g | 1.58g |
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Carbs | 2.78g | 18.69g |
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Calories | 144kcal | 102kcal |
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Starch | 16.23g |
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Fiber | 2.3g | 2.1g |
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Calcium | 683mg | 47mg |
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Iron | 2.66mg | 2.1mg |
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Magnesium | 58mg | 65mg |
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Phosphorus | 190mg | 148mg |
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Potassium | 237mg | 135mg |
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Sodium | 14mg | 6mg |
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Zinc | 1.57mg | 0.86mg |
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Copper | 0.378mg | 0.149mg |
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Manganese | 1.181mg | 0.854mg |
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Selenium | 17.4µg | 5.5µg |
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Vitamin A | 166IU |
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Vitamin E | 0.19mg |
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Vitamin C | 0.2mg |
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Vitamin B1 | 0.158mg | 0.015mg |
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Vitamin B2 | 0.102mg | 0.022mg |
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Vitamin B3 | 0.381mg | 0.235mg |
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Vitamin B5 | 0.133mg |
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Vitamin B6 | 0.092mg | 0.113mg |
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Folate | 29µg | 22µg |
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Tryptophan | 0.235mg |
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Threonine | 0.785mg |
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Isoleucine | 0.849mg |
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Leucine | 1.392mg |
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Lysine | 0.883mg |
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Methionine | 0.211mg |
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Phenylalanine | 0.835mg |
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Valine | 0.87mg |
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Histidine | 0.431mg |
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Saturated Fat | 1.261g |
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Monounsaturated Fat | 1.925g |
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Polyunsaturated fat | 4.921g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low Glycemic Index diet |
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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
11%

5%

Minerals Daily Need Coverage Score
87%

43%

Comparison summary
Which food is lower in glycemic index?

Tofu is lower in glycemic index (difference - 82)
Which food is cheaper?

Tofu is cheaper (difference - $3)
Which food is richer in minerals?

Tofu is relatively richer in minerals
Which food is richer in vitamins?

Tofu is relatively richer in vitamins
Which food contains less Sodium?

Amaranth grain contains less Sodium (difference - 8mg)
Which food is lower in Cholesterol?

Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?

Amaranth grain is lower in Saturated Fat (difference - 1.261g)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)