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  6. Tofu vs. Millet flour

Tofu vs. Millet flour — In-Depth Nutrition Comparison

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Summary of differences between tofu and millet flour

  • Tofu has more calcium; however, millet flour is higher in vitamin B3, selenium, vitamin B5, vitamin B6, vitamin B1, copper, iron, magnesium, and phosphorus.
  • Tofu covers your daily need for calcium, 67% more than millet flour.
  • The glycemic index of millet flour is higher.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Millet flour.

Infographic

Tofu vs Millet flour 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.
Tofu
Tofu
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more CalciumCalcium +4778.6%
Contains more ManganeseManganese +17.9%
Contains more MagnesiumMagnesium +105.2%
Contains more IronIron +48.1%
Contains more CopperCopper +41.5%
Contains more ZincZinc +67.5%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +87.9%
~equal in Potassium ~224mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +39.7%
Contains more Vitamin B1Vitamin B1 +161.4%
Contains more Vitamin B3Vitamin B3 +1480.1%
Contains more Vitamin B5Vitamin B5 +852.6%
Contains more Vitamin B6Vitamin B6 +304.3%
Contains more FolateFolate +44.8%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Millet flour DV% diff.
Calcium 683mg 14mg 67%
Vitamin B3 0.381mg 6.02mg 35%
Starch 69.88g 29%
Selenium 17.4µg 32.7µg 28%
Carbs 2.78g 75.12g 24%
Vitamin B5 0.133mg 1.267mg 23%
Vitamin B6 0.092mg 0.372mg 22%
Vitamin B1 0.158mg 0.413mg 21%
Copper 0.378mg 0.535mg 17%
Iron 2.66mg 3.94mg 16%
Polyunsaturated fat 4.921g 2.618g 15%
Magnesium 58mg 119mg 15%
Phosphorus 190mg 285mg 14%
Protein 17.27g 10.75g 13%
Calories 144kcal 382kcal 12%
Zinc 1.57mg 2.63mg 10%
Manganese 1.181mg 1.002mg 8%
Fats 8.72g 4.25g 7%
Fiber 2.3g 3.5g 5%
Folate 29µg 42µg 3%
Saturated fat 1.261g 0.536g 3%
Monounsaturated fat 1.925g 0.924g 3%
Vitamin B2 0.102mg 0.073mg 2%
Vitamin E 0.11mg 1%
Vitamin K 0.8µg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 71.62g N/A
Potassium 237mg 224mg 0%
Sugar 1.66g N/A
Sodium 14mg 4mg 0%
Trans fat 0g 0.002g N/A
Tryptophan 0.235mg 0.17mg 0%
Threonine 0.785mg 0.354mg 0%
Isoleucine 0.849mg 0.473mg 0%
Leucine 1.392mg 1.537mg 0%
Lysine 0.883mg 0.144mg 0%
Methionine 0.211mg 0.319mg 0%
Phenylalanine 0.835mg 0.675mg 0%
Valine 0.87mg 0.584mg 0%
Histidine 0.431mg 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more ProteinProtein +60.7%
Contains more FatsFats +105.2%
Contains more WaterWater +705.4%
Contains more OtherOther +15.7%
Contains more CarbsCarbs +2602.2%

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
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains more Mono. FatMonounsaturated fat +108.3%
Contains more Poly. FatPolyunsaturated fat +88%
Contains less Sat. FatSaturated fat -57.5%

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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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.