Tofu vs. Groat — In-Depth Nutrition Comparison
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The main differences between Tofu and Groat
- Tofu is richer in Calcium, and Selenium, yet Groat is richer in Copper, Vitamin B3, Magnesium, Fiber, Vitamin B2, Phosphorus, Vitamin B5, and Vitamin B6.
- Daily need coverage for Copper from Groat is 80% higher.
- Tofu contains 38 times more Calcium than Groat. Tofu contains 683mg of Calcium, while Groat contains 18mg.
Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +3694.4% |
| Contains more IronIron | +20.9% |
| Contains more SeleniumSelenium | +109.6% |
| Contains more MagnesiumMagnesium | +298.3% |
| Contains more PotassiumPotassium | +94.1% |
| Contains more CopperCopper | +191% |
| Contains more ZincZinc | +52.9% |
| Contains more PhosphorusPhosphorus | +82.6% |
| Contains less SodiumSodium | -92.9% |
| Contains more ManganeseManganese | +10.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +56.4% |
| Contains more Vitamin B2Vitamin B2 | +316.7% |
| Contains more Vitamin B3Vitamin B3 | +1742.5% |
| Contains more Vitamin B5Vitamin B5 | +827.1% |
| Contains more Vitamin B6Vitamin B6 | +128.3% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +30.3% |
| Contains more FatsFats | +156.5% |
| Contains more WaterWater | +616.2% |
| Contains more CarbsCarbs | +2471.9% |
| Contains more OtherOther | +50% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +85.1% |
| Contains more Poly. FatPolyunsaturated fat | +373.6% |
| Contains less Sat. FatSaturated Fat | -41.2% |
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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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 144kcal | 343kcal |
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| Protein | 17.27g | 13.25g |
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| Fats | 8.72g | 3.4g |
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| Vitamin C | 0.2mg | 0mg |
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| Net carbs | 0.48g | 61.5g |
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| Carbs | 2.78g | 71.5g |
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| Magnesium | 58mg | 231mg |
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| Calcium | 683mg | 18mg |
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| Potassium | 237mg | 460mg |
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| Iron | 2.66mg | 2.2mg |
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| Fiber | 2.3g | 10g |
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| Copper | 0.378mg | 1.1mg |
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| Zinc | 1.57mg | 2.4mg |
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| Phosphorus | 190mg | 347mg |
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| Sodium | 14mg | 1mg |
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| Vitamin A | 166IU | 0IU |
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| Manganese | 1.181mg | 1.3mg |
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| Selenium | 17.4µg | 8.3µg |
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| Vitamin B1 | 0.158mg | 0.101mg |
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| Vitamin B2 | 0.102mg | 0.425mg |
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| Vitamin B3 | 0.381mg | 7.02mg |
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| Vitamin B5 | 0.133mg | 1.233mg |
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| Vitamin B6 | 0.092mg | 0.21mg |
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| Folate | 29µg | 30µg |
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| Saturated Fat | 1.261g | 0.741g |
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| Monounsaturated Fat | 1.925g | 1.04g |
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| Polyunsaturated fat | 4.921g | 1.039g |
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| Tryptophan | 0.235mg | 0.192mg |
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| Threonine | 0.785mg | 0.506mg |
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| Isoleucine | 0.849mg | 0.498mg |
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| Leucine | 1.392mg | 0.832mg |
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| Lysine | 0.883mg | 0.672mg |
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| Methionine | 0.211mg | 0.172mg |
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| Phenylalanine | 0.835mg | 0.52mg |
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| Valine | 0.87mg | 0.678mg |
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| Histidine | 0.431mg | 0.309mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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People also compare
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%
31%
Minerals Daily Need Coverage Score
87%
109%
Comparison summary
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 39)
Which food is cheaper?
Tofu is cheaper (difference - $2.6)
Which food contains less Sodium?
Groat contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Groat is lower in Saturated Fat (difference - 0.52g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
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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?
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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.