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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 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

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
:
7
Groat
Groat
Contains more Calcium +3694.4%
Contains more Iron +20.9%
Contains more Selenium +109.6%
Contains more Magnesium +298.3%
Contains more Phosphorus +82.6%
Contains more Potassium +94.1%
Contains less Sodium -92.9%
Contains more Zinc +52.9%
Contains more Copper +191%
Contains more Manganese +10.1%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Calcium +3694.4%
Contains more Iron +20.9%
Contains more Selenium +109.6%
Contains more Magnesium +298.3%
Contains more Phosphorus +82.6%
Contains more Potassium +94.1%
Contains less Sodium -92.9%
Contains more Zinc +52.9%
Contains more Copper +191%
Contains more Manganese +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
3
:
5
Groat
Groat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +56.4%
Contains more Vitamin B2 +316.7%
Contains more Vitamin B3 +1742.5%
Contains more Vitamin B5 +827.1%
Contains more Vitamin B6 +128.3%
Equal in Folate - 30
Tofu
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%
Groat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +56.4%
Contains more Vitamin B2 +316.7%
Contains more Vitamin B3 +1742.5%
Contains more Vitamin B5 +827.1%
Contains more Vitamin B6 +128.3%
Equal in Folate - 30

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Groat
Groat
Contains more Protein +30.3%
Contains more Fats +156.5%
Contains more Water +616.2%
Contains more Carbs +2471.9%
Contains more Other +50%
Tofu
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
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 Protein +30.3%
Contains more Fats +156.5%
Contains more Water +616.2%
Contains more Carbs +2471.9%
Contains more Other +50%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Groat
Groat
Contains more Monounsaturated Fat +85.1%
Contains more Polyunsaturated fat +373.6%
Contains less Saturated Fat -41.2%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Contains more Monounsaturated Fat +85.1%
Contains more Polyunsaturated fat +373.6%
Contains less Saturated 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.
Tofu Groat
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Groat Opinion
Net carbs 0.48g 61.5g Groat
Protein 17.27g 13.25g Tofu
Fats 8.72g 3.4g Tofu
Carbs 2.78g 71.5g Groat
Calories 144kcal 343kcal Groat
Fiber 2.3g 10g Groat
Calcium 683mg 18mg Tofu
Iron 2.66mg 2.2mg Tofu
Magnesium 58mg 231mg Groat
Phosphorus 190mg 347mg Groat
Potassium 237mg 460mg Groat
Sodium 14mg 1mg Groat
Zinc 1.57mg 2.4mg Groat
Copper 0.378mg 1.1mg Groat
Manganese 1.181mg 1.3mg Groat
Selenium 17.4µg 8.3µg Tofu
Vitamin A 166IU 0IU Tofu
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.101mg Tofu
Vitamin B2 0.102mg 0.425mg Groat
Vitamin B3 0.381mg 7.02mg Groat
Vitamin B5 0.133mg 1.233mg Groat
Vitamin B6 0.092mg 0.21mg Groat
Folate 29µg 30µg Groat
Tryptophan 0.235mg 0.192mg Tofu
Threonine 0.785mg 0.506mg Tofu
Isoleucine 0.849mg 0.498mg Tofu
Leucine 1.392mg 0.832mg Tofu
Lysine 0.883mg 0.672mg Tofu
Methionine 0.211mg 0.172mg Tofu
Phenylalanine 0.835mg 0.52mg Tofu
Valine 0.87mg 0.678mg Tofu
Histidine 0.431mg 0.309mg Tofu
Saturated Fat 1.261g 0.741g Groat
Monounsaturated Fat 1.925g 1.04g Tofu
Polyunsaturated fat 4.921g 1.039g 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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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
11%
Tofu
33%
Groat
Minerals Daily Need Coverage Score
87%
Tofu
109%
Groat

Comparison summary

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 contains less Sodium?
Groat
Groat contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.52g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

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.