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Tofu vs Groat - In-Depth Nutrition Comparison

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What are the differences between Tofu and Groat?

  • Tofu is higher in Iron, Calcium, Selenium, Manganese, and Copper, yet Groat is higher in Fiber, Vitamin B5, and Magnesium.
  • Tofu's daily need coverage for Iron is 57% more.
  • Tofu has 50 times more Calcium than Groat. While Tofu has 350mg of Calcium, Groat has only 7mg.

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

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Tofu vs Groat 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
6
:
2
Groat
Contains more Iron +570%
Contains more Calcium +4900%
Contains more Potassium +37.5%
Contains more Copper +32.2%
Contains more Zinc +31.1%
Contains more Phosphorus +38.6%
Contains more Magnesium +70%
Contains less Sodium -42.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Contains more Iron +570%
Contains more Calcium +4900%
Contains more Potassium +37.5%
Contains more Copper +32.2%
Contains more Zinc +31.1%
Contains more Phosphorus +38.6%
Contains more Magnesium +70%
Contains less Sodium -42.9%

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
6
:
4
Groat
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +102.5%
Contains more Vitamin B2 +33.3%
Contains more Vitamin K +26.3%
Contains more Vitamin E +800%
Contains more Vitamin B3 +382.1%
Contains more Vitamin B5 +427.9%
Contains more Vitamin B6 +63.8%
Equal in Folate - 14
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% 2% 0% 10% 9% 18% 22% 18% 0% 5% 11%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +102.5%
Contains more Vitamin B2 +33.3%
Contains more Vitamin K +26.3%
Contains more Vitamin E +800%
Contains more Vitamin B3 +382.1%
Contains more Vitamin B5 +427.9%
Contains more Vitamin B6 +63.8%
Equal in Folate - 14

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
8
Groat
Mineral Summary Score
58
Tofu
22
Groat

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
20%
Groat
Carbohydrates
2%
Tofu
20%
Groat
Fats
22%
Tofu
3%
Groat

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 Groat
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Groat
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 Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.28g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 30)
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?
Groat
Groat contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.557g)
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.

All nutrients comparison - raw data values

Nutrient Tofu Groat Opinion
Calories 76 92 Groat
Protein 8.08 3.38 Tofu
Fats 4.78 0.62 Tofu
Vitamin C 0.1 0 Tofu
Carbs 1.87 19.94 Groat
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 0.8 Tofu
Calcium 350 7 Tofu
Potassium 121 88 Tofu
Magnesium 30 51 Groat
Sugar 0.62 0.9 Tofu
Fiber 0.3 2.7 Groat
Copper 0.193 0.146 Tofu
Zinc 0.8 0.61 Tofu
Starch
Phosphorus 97 70 Tofu
Sodium 7 4 Groat
Vitamin A 85 0 Tofu
Vitamin E 0.01 0.09 Groat
Vitamin D 0 0
Vitamin B1 0.081 0.04 Tofu
Vitamin B2 0.052 0.039 Tofu
Vitamin B3 0.195 0.94 Groat
Vitamin B5 0.068 0.359 Groat
Vitamin B6 0.047 0.077 Groat
Vitamin B12 0 0
Vitamin K 2.4 1.9 Tofu
Folate 15 14 Tofu
Trans Fat 0 Groat
Saturated Fat 0.691 0.134 Groat
Monounsaturated Fat 1.056 0.188 Tofu
Polyunsaturated fat 2.699 0.188 Tofu
Tryptophan 0.12 0.049 Tofu
Threonine 0.402 0.129 Tofu
Isoleucine 0.435 0.127 Tofu
Leucine 0.713 0.212 Tofu
Lysine 0.452 0.172 Tofu
Methionine 0.108 0.044 Tofu
Phenylalanine 0.428 0.133 Tofu
Valine 0.446 0.173 Tofu
Histidine 0.221 0.079 Tofu
Fructose 0.1 Groat

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. Groat - 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.