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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 in Iron, Calcium, Selenium, and Vitamin B1, however Amaranth grain is richer in Manganese, Magnesium, Phosphorus, Fiber, and Vitamin B6.
  • Daily need coverage for Iron from Tofu is 41% higher.
  • Tofu contains 7 times more Calcium than Amaranth grain. While Tofu contains 350mg of Calcium, Amaranth grain contains only 47mg.

Tofu, raw, regular, prepared with calcium sulfate and Amaranth grain, cooked are the varieties used in this article.

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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 Iron +155.2%
Contains more Calcium +644.7%
Contains more Copper +29.5%
Contains more Potassium +11.6%
Contains more Magnesium +116.7%
Contains more Phosphorus +52.6%
Contains less Sodium -14.3%
Equal in Zinc - 0.86
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 15% 12% 47% 50% 24% 64% 1%
Contains more Iron +155.2%
Contains more Calcium +644.7%
Contains more Copper +29.5%
Contains more Potassium +11.6%
Contains more Magnesium +116.7%
Contains more Phosphorus +52.6%
Contains less Sodium -14.3%
Equal in Zinc - 0.86

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
8
:
Contains more Vitamin B1 +440%
Contains more Vitamin B2 +136.4%
Contains more Vitamin E +1800%
Contains more Vitamin B3 +20.5%
Contains more Vitamin B6 +140.4%
Contains more Folate +46.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 4% 6% 5% 0% 27% 0% 0% 17%
Contains more Vitamin B1 +440%
Contains more Vitamin B2 +136.4%
Contains more Vitamin E +1800%
Contains more Vitamin B3 +20.5%
Contains more Vitamin B6 +140.4%
Contains more Folate +46.7%

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
6
Tofu
5
Amaranth grain
Mineral Summary Score
58
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
48%
Tofu
23%
Amaranth grain
Carbohydrates
2%
Tofu
19%
Amaranth grain
Fats
22%
Tofu
7%
Amaranth grain

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 vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals Equal

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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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 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 is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.691g)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Tofu Amaranth grain Opinion
Calories 76 102 Amaranth grain
Protein 8.08 3.8 Tofu
Fats 4.78 1.58 Tofu
Vitamin C 0.1 Tofu
Carbs 1.87 18.69 Amaranth grain
Cholesterol 0 Amaranth grain
Vitamin D 0 Tofu
Iron 5.36 2.1 Tofu
Calcium 350 47 Tofu
Potassium 121 135 Amaranth grain
Magnesium 30 65 Amaranth grain
Sugar 0.62 Amaranth grain
Fiber 0.3 2.1 Amaranth grain
Copper 0.193 0.149 Tofu
Zinc 0.8 0.86 Amaranth grain
Starch 16.23 Amaranth grain
Phosphorus 97 148 Amaranth grain
Sodium 7 6 Amaranth grain
Vitamin A 85 Tofu
Vitamin E 0.01 0.19 Amaranth grain
Vitamin D 0 Tofu
Vitamin B1 0.081 0.015 Tofu
Vitamin B2 0.052 0.022 Tofu
Vitamin B3 0.195 0.235 Amaranth grain
Vitamin B5 0.068 Tofu
Vitamin B6 0.047 0.113 Amaranth grain
Vitamin B12 0 Tofu
Vitamin K 2.4 Tofu
Folate 15 22 Amaranth grain
Trans Fat 0 Amaranth grain
Saturated Fat 0.691 Amaranth grain
Monounsaturated Fat 1.056 Tofu
Polyunsaturated fat 2.699 Tofu
Tryptophan 0.12 Tofu
Threonine 0.402 Tofu
Isoleucine 0.435 Tofu
Leucine 0.713 Tofu
Lysine 0.452 Tofu
Methionine 0.108 Tofu
Phenylalanine 0.428 Tofu
Valine 0.446 Tofu
Histidine 0.221 Tofu
Fructose

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/172476/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.