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Tofu vs Groat - In-Depth Nutrition Comparison

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What are the main differences between Tofu and Groat?

  • Groat has less Calcium, Manganese, Selenium, Copper, Iron, Phosphorus, Vitamin B1, and Zinc than Tofu.
  • Tofu's daily need coverage for Calcium is 68% higher.
  • Tofu has 9 times more Saturated Fat than Groat. Tofu has 1.261g of Saturated Fat, while Groat has 0.134g.

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

Infographic

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
7
:
1
Groat
Contains more Calcium +9657.1%
Contains more Iron +232.5%
Contains more Magnesium +13.7%
Contains more Phosphorus +171.4%
Contains more Potassium +169.3%
Contains more Zinc +157.4%
Contains more Copper +158.9%
Contains less Sodium -71.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Contains more Calcium +9657.1%
Contains more Iron +232.5%
Contains more Magnesium +13.7%
Contains more Phosphorus +171.4%
Contains more Potassium +169.3%
Contains more Zinc +157.4%
Contains more Copper +158.9%
Contains less Sodium -71.4%

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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +295%
Contains more Vitamin B2 +161.5%
Contains more Vitamin B6 +19.5%
Contains more Folate +107.1%
Contains more Vitamin B3 +146.7%
Contains more Vitamin B5 +169.9%
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% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +295%
Contains more Vitamin B2 +161.5%
Contains more Vitamin B6 +19.5%
Contains more Folate +107.1%
Contains more Vitamin B3 +146.7%
Contains more Vitamin B5 +169.9%

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

All nutrients comparison - raw data values

Nutrient Tofu Groat Opinion
Net carbs 0.48g 17.24g Groat
Protein 17.27g 3.38g Tofu
Fats 8.72g 0.62g Tofu
Carbs 2.78g 19.94g Groat
Calories 144kcal 92kcal Tofu
Starch g g
Fructose g 0.1g Groat
Sugar g 0.9g Tofu
Fiber 2.3g 2.7g Groat
Calcium 683mg 7mg Tofu
Iron 2.66mg 0.8mg Tofu
Magnesium 58mg 51mg Tofu
Phosphorus 190mg 70mg Tofu
Potassium 237mg 88mg Tofu
Sodium 14mg 4mg Groat
Zinc 1.57mg 0.61mg Tofu
Copper 0.378mg 0.146mg Tofu
Vitamin A 166IU 0IU Tofu
Vitamin E mg 0.09mg Groat
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.04mg Tofu
Vitamin B2 0.102mg 0.039mg Tofu
Vitamin B3 0.381mg 0.94mg Groat
Vitamin B5 0.133mg 0.359mg Groat
Vitamin B6 0.092mg 0.077mg Tofu
Folate 29µg 14µg Tofu
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Groat
Tryptophan 0.235mg 0.049mg Tofu
Threonine 0.785mg 0.129mg Tofu
Isoleucine 0.849mg 0.127mg Tofu
Leucine 1.392mg 0.212mg Tofu
Lysine 0.883mg 0.172mg Tofu
Methionine 0.211mg 0.044mg Tofu
Phenylalanine 0.835mg 0.133mg Tofu
Valine 0.87mg 0.173mg Tofu
Histidine 0.431mg 0.079mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0g g Groat
Saturated Fat 1.261g 0.134g Groat
Monounsaturated Fat 1.925g 0.188g Tofu
Polyunsaturated fat 4.921g 0.188g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Groat
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
8
Groat
Mineral Summary Score
77
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
104%
Tofu
20%
Groat
Carbohydrates
3%
Tofu
20%
Groat
Fats
40%
Tofu
3%
Groat

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.9g)
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 - 10mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 1.127g)
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.

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. 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.