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Tofu vs Buckwheat - In-Depth Nutrition Comparison

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The main differences between Tofu and Buckwheat

  • Tofu is richer in Calcium, and Selenium, yet Buckwheat is richer in Copper, Vitamin B3, Magnesium, Fiber, Vitamin B2, Phosphorus, Vitamin B5, and Vitamin B6.
  • Daily need coverage for Copper from Buckwheat is 80% higher.
  • Tofu contains 38 times more Calcium than Buckwheat. Tofu contains 683mg of Calcium, while Buckwheat contains 18mg.

Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Buckwheat.

Infographic

Tofu vs Buckwheat 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
Tofu
2
:
Contains more Calcium +3694.4%
Contains more Iron +20.9%
Contains more Magnesium +298.3%
Contains more Phosphorus +82.6%
Contains more Potassium +94.1%
Contains less Sodium -92.9%
Contains more Zinc +52.9%
Contains more Copper +191%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Calcium +3694.4%
Contains more Iron +20.9%
Contains more Magnesium +298.3%
Contains more Phosphorus +82.6%
Contains more Potassium +94.1%
Contains less Sodium -92.9%
Contains more Zinc +52.9%
Contains more Copper +191%

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
3
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +56.4%
Contains more Vitamin B2 +316.7%
Contains more Vitamin B3 +1742.5%
Contains more Vitamin B5 +827.1%
Contains more Vitamin B6 +128.3%
Equal in Folate - 30
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% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +56.4%
Contains more Vitamin B2 +316.7%
Contains more Vitamin B3 +1742.5%
Contains more Vitamin B5 +827.1%
Contains more Vitamin B6 +128.3%
Equal in Folate - 30

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 Buckwheat
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Buckwheat Opinion
Net carbs 0.48g 61.5g Buckwheat
Protein 17.27g 13.25g Tofu
Fats 8.72g 3.4g Tofu
Carbs 2.78g 71.5g Buckwheat
Calories 144kcal 343kcal Buckwheat
Starch g g
Fructose g g
Sugar g g
Fiber 2.3g 10g Buckwheat
Calcium 683mg 18mg Tofu
Iron 2.66mg 2.2mg Tofu
Magnesium 58mg 231mg Buckwheat
Phosphorus 190mg 347mg Buckwheat
Potassium 237mg 460mg Buckwheat
Sodium 14mg 1mg Buckwheat
Zinc 1.57mg 2.4mg Buckwheat
Copper 0.378mg 1.1mg Buckwheat
Vitamin A 166IU 0IU Tofu
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.101mg Tofu
Vitamin B2 0.102mg 0.425mg Buckwheat
Vitamin B3 0.381mg 7.02mg Buckwheat
Vitamin B5 0.133mg 1.233mg Buckwheat
Vitamin B6 0.092mg 0.21mg Buckwheat
Folate 29µg 30µg Buckwheat
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.235mg 0.192mg Tofu
Threonine 0.785mg 0.506mg Tofu
Isoleucine 0.849mg 0.498mg Tofu
Leucine 1.392mg 0.832mg Tofu
Lysine 0.883mg 0.672mg Tofu
Methionine 0.211mg 0.172mg Tofu
Phenylalanine 0.835mg 0.52mg Tofu
Valine 0.87mg 0.678mg Tofu
Histidine 0.431mg 0.309mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0g g Buckwheat
Saturated Fat 1.261g 0.741g Buckwheat
Monounsaturated Fat 1.925g 1.04g Tofu
Polyunsaturated fat 4.921g 1.039g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Buckwheat
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
33
Buckwheat
Mineral Summary Score
77
Tofu
109
Buckwheat

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
80%
Buckwheat
Carbohydrates
3%
Tofu
72%
Buckwheat
Fats
40%
Tofu
16%
Buckwheat

Comparison summary

Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 39)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.6)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.52g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.