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  6. Tofu vs. Buckwheat

Tofu vs. Buckwheat — In-Depth Nutrition Comparison

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What are the main differences between Tofu and Buckwheat?

  • Buckwheat has less Calcium, Manganese, Selenium, Copper, Iron, Phosphorus, Vitamin B1, and Zinc than Tofu.
  • Tofu's daily need coverage for Calcium is 68% higher.
  • Tofu has 9 times more Saturated Fat than Buckwheat. Tofu has 1.261g of Saturated Fat, while Buckwheat has 0.134g.

We used Tofu, raw, firm, prepared with calcium sulfate and Buckwheat groats, roasted, cooked types in this comparison.

Infographic

Tofu vs Buckwheat 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
9
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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more MagnesiumMagnesium +13.7%
Contains more CalciumCalcium +9657.1%
Contains more PotassiumPotassium +169.3%
Contains more IronIron +232.5%
Contains more CopperCopper +158.9%
Contains more ZincZinc +157.4%
Contains more PhosphorusPhosphorus +171.4%
Contains more ManganeseManganese +193.1%
Contains more SeleniumSelenium +690.9%
Contains less SodiumSodium -71.4%

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
6
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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +295%
Contains more Vitamin B2Vitamin B2 +161.5%
Contains more Vitamin B6Vitamin B6 +19.5%
Contains more FolateFolate +107.1%
Contains more Vitamin B3Vitamin B3 +146.7%
Contains more Vitamin B5Vitamin B5 +169.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +410.9%
Contains more FatsFats +1306.5%
Contains more OtherOther +225.6%
Contains more CarbsCarbs +617.3%
~equal in Water ~75.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated Fat: Sat. Fat 1.261 g
Monounsaturated Fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
26% 37% 37%
Saturated Fat: Sat. Fat 0.134 g
Monounsaturated Fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated Fat +923.9%
Contains more Poly. FatPolyunsaturated fat +2517.6%
Contains less Sat. FatSaturated Fat -89.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Buckwheat
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals 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 Buckwheat Opinion
Calories 144kcal 92kcal Tofu
Protein 17.27g 3.38g Tofu
Fats 8.72g 0.62g Tofu
Vitamin C 0.2mg 0mg Tofu
Net carbs 0.48g 17.24g Buckwheat
Carbs 2.78g 19.94g Buckwheat
Magnesium 58mg 51mg Tofu
Calcium 683mg 7mg Tofu
Potassium 237mg 88mg Tofu
Iron 2.66mg 0.8mg Tofu
Sugar 0.9g Tofu
Fiber 2.3g 2.7g Buckwheat
Copper 0.378mg 0.146mg Tofu
Zinc 1.57mg 0.61mg Tofu
Phosphorus 190mg 70mg Tofu
Sodium 14mg 4mg Buckwheat
Vitamin A 166IU 0IU Tofu
Vitamin E 0.09mg Buckwheat
Manganese 1.181mg 0.403mg Tofu
Selenium 17.4µg 2.2µg Tofu
Vitamin B1 0.158mg 0.04mg Tofu
Vitamin B2 0.102mg 0.039mg Tofu
Vitamin B3 0.381mg 0.94mg Buckwheat
Vitamin B5 0.133mg 0.359mg Buckwheat
Vitamin B6 0.092mg 0.077mg Tofu
Vitamin K 1.9µg Buckwheat
Folate 29µg 14µg Tofu
Choline 20.1mg Buckwheat
Saturated Fat 1.261g 0.134g Buckwheat
Monounsaturated Fat 1.925g 0.188g Tofu
Polyunsaturated fat 4.921g 0.188g Tofu
Tryptophan 0.235mg 0.049mg Tofu
Threonine 0.785mg 0.129mg Tofu
Isoleucine 0.849mg 0.127mg Tofu
Leucine 1.392mg 0.212mg Tofu
Lysine 0.883mg 0.172mg Tofu
Methionine 0.211mg 0.044mg Tofu
Phenylalanine 0.835mg 0.133mg Tofu
Valine 0.87mg 0.173mg Tofu
Histidine 0.431mg 0.079mg Tofu
Fructose 0.1g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Buckwheat
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
8%
Buckwheat
Minerals Daily Need Coverage Score
87%
Tofu
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 36)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.4)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 1.127g)
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/172475/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.