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  6. Tofu vs. Groat

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 for groat is 80% higher.
  • Tofu contains 38 times more calcium than groat. Tofu contains 683mg of calcium, while groat contains 18mg.
  • Tofu has a lower glycemic index than groat.

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

Infographic

Tofu vs Groat 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
3
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%
Groat
Groat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
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.
Tofu
Tofu
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Groat
Groat
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23%
Contains more Vitamin CVitamin C +∞%
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
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~30µg

All nutrients comparison - raw data values

Nutrient Tofu Groat DV% diff.
Copper 0.378mg 1.1mg 80%
Calcium 683mg 18mg 67%
Magnesium 58mg 231mg 41%
Vitamin B3 0.381mg 7.02mg 41%
Fiber 2.3g 10g 31%
Polyunsaturated fat 4.921g 1.039g 26%
Vitamin B2 0.102mg 0.425mg 25%
Carbs 2.78g 71.5g 23%
Phosphorus 190mg 347mg 22%
Vitamin B5 0.133mg 1.233mg 22%
Selenium 17.4µg 8.3µg 17%
Calories 144kcal 343kcal 10%
Vitamin B6 0.092mg 0.21mg 9%
Protein 17.27g 13.25g 8%
Fats 8.72g 3.4g 8%
Zinc 1.57mg 2.4mg 8%
Potassium 237mg 460mg 7%
Iron 2.66mg 2.2mg 6%
Manganese 1.181mg 1.3mg 5%
Vitamin B1 0.158mg 0.101mg 5%
Saturated fat 1.261g 0.741g 2%
Monounsaturated fat 1.925g 1.04g 2%
Sodium 14mg 1mg 1%
Protein per 100 calories 12g 3.9g N/A
Calories per 10 g protein 83kcal 259kcal N/A
Weight per 100 calories 69g 29g N/A
Unsaturated / Saturated Fat ratio 5.4 2.8 N/A
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 61.5g N/A
Folate 29µg 30µg 0%
Tryptophan 0.235mg 0.192mg 0%
Threonine 0.785mg 0.506mg 0%
Isoleucine 0.849mg 0.498mg 0%
Leucine 1.392mg 0.832mg 0%
Lysine 0.883mg 0.672mg 0%
Methionine 0.211mg 0.172mg 0%
Phenylalanine 0.835mg 0.52mg 0%
Valine 0.87mg 0.678mg 0%
Histidine 0.431mg 0.309mg 0%

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
Groat
Groat
2
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
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
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
Groat
Groat
1
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains more Mono. FatMonounsaturated fat +85.1%
Contains more Poly. FatPolyunsaturated fat +373.6%
Contains less Sat. FatSaturated fat -41.2%

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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. Groat - 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.