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Tofu vs Buckwheat - In-Depth Nutrition Comparison

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A recap on differences between Tofu and Buckwheat

  • Tofu is higher in Iron, and Calcium, yet Buckwheat is higher in Copper, Magnesium, Vitamin B3, Fiber, Phosphorus, Manganese, Vitamin B2, and Vitamin B5.
  • Buckwheat covers your daily Copper needs 101% more than Tofu.
  • Tofu contains 19 times more Calcium than Buckwheat. While Tofu contains 350mg of Calcium, Buckwheat contains only 18mg.

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

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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 Iron +143.6%
Contains more Calcium +1844.4%
Contains more Potassium +280.2%
Contains more Magnesium +670%
Contains more Copper +469.9%
Contains more Zinc +200%
Contains more Phosphorus +257.7%
Contains less Sodium -85.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Contains more Iron +143.6%
Contains more Calcium +1844.4%
Contains more Potassium +280.2%
Contains more Magnesium +670%
Contains more Copper +469.9%
Contains more Zinc +200%
Contains more Phosphorus +257.7%
Contains less Sodium -85.7%

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
4
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +24.7%
Contains more Vitamin B2 +717.3%
Contains more Vitamin B3 +3500%
Contains more Vitamin B5 +1713.2%
Contains more Vitamin B6 +346.8%
Contains more Folate +100%
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% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +24.7%
Contains more Vitamin B2 +717.3%
Contains more Vitamin B3 +3500%
Contains more Vitamin B5 +1713.2%
Contains more Vitamin B6 +346.8%
Contains more Folate +100%

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
33
Buckwheat
Mineral Summary Score
58
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
48%
Tofu
80%
Buckwheat
Carbohydrates
2%
Tofu
72%
Buckwheat
Fats
22%
Tofu
16%
Buckwheat

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

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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Comparison summary

Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.05g)
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 is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 6mg)
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.

All nutrients comparison - raw data values

Nutrient Tofu Buckwheat Opinion
Calories 76 343 Buckwheat
Protein 8.08 13.25 Buckwheat
Fats 4.78 3.4 Tofu
Vitamin C 0.1 0 Tofu
Carbs 1.87 71.5 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 2.2 Tofu
Calcium 350 18 Tofu
Potassium 121 460 Buckwheat
Magnesium 30 231 Buckwheat
Sugar 0.62 Buckwheat
Fiber 0.3 10 Buckwheat
Copper 0.193 1.1 Buckwheat
Zinc 0.8 2.4 Buckwheat
Starch
Phosphorus 97 347 Buckwheat
Sodium 7 1 Buckwheat
Vitamin A 85 0 Tofu
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.081 0.101 Buckwheat
Vitamin B2 0.052 0.425 Buckwheat
Vitamin B3 0.195 7.02 Buckwheat
Vitamin B5 0.068 1.233 Buckwheat
Vitamin B6 0.047 0.21 Buckwheat
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folate 15 30 Buckwheat
Trans Fat 0 Buckwheat
Saturated Fat 0.691 0.741 Tofu
Monounsaturated Fat 1.056 1.04 Tofu
Polyunsaturated fat 2.699 1.039 Tofu
Tryptophan 0.12 0.192 Buckwheat
Threonine 0.402 0.506 Buckwheat
Isoleucine 0.435 0.498 Buckwheat
Leucine 0.713 0.832 Buckwheat
Lysine 0.452 0.672 Buckwheat
Methionine 0.108 0.172 Buckwheat
Phenylalanine 0.428 0.52 Buckwheat
Valine 0.446 0.678 Buckwheat
Histidine 0.221 0.309 Buckwheat
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. 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.