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Tofu vs Millet - In-Depth Nutrition Comparison

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What are the differences between Tofu and Millet?

  • Tofu is higher in Calcium, and Selenium, yet Millet is higher in Copper, Vitamin B3, Fiber, Vitamin B6, Vitamin B1, Manganese, Vitamin B2, and Vitamin B5.
  • Tofu's daily need coverage for Calcium is 68% more.
  • Tofu has 6 times more Selenium than Millet. While Tofu has 17.4µg of Selenium, Millet has only 2.7µg.

We used Tofu, raw, firm, prepared with calcium sulfate and Millet, raw types in this article.

Infographic

Tofu vs Millet 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
2
:
6
Millet
Contains more Calcium +8437.5%
Contains more Potassium +21.5%
Contains more Iron +13.2%
Contains more Magnesium +96.6%
Contains more Phosphorus +50%
Contains less Sodium -64.3%
Contains more Copper +98.4%
Equal in Zinc - 1.68
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% 113% 82% 123% 18% 1% 46% 250%
Contains more Calcium +8437.5%
Contains more Potassium +21.5%
Contains more Iron +13.2%
Contains more Magnesium +96.6%
Contains more Phosphorus +50%
Contains less Sodium -64.3%
Contains more Copper +98.4%
Equal in Zinc - 1.68

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
2
:
8
Millet
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +166.5%
Contains more Vitamin B2 +184.3%
Contains more Vitamin B3 +1138.8%
Contains more Vitamin B5 +537.6%
Contains more Vitamin B6 +317.4%
Contains more Folate +193.1%
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% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +166.5%
Contains more Vitamin B2 +184.3%
Contains more Vitamin B3 +1138.8%
Contains more Vitamin B5 +537.6%
Contains more Vitamin B6 +317.4%
Contains more Folate +193.1%

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 Millet
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tofu Millet Opinion
Net carbs 0.48g 64.35g Millet
Protein 17.27g 11.02g Tofu
Fats 8.72g 4.22g Tofu
Carbs 2.78g 72.85g Millet
Calories 144kcal 378kcal Millet
Starch g g
Fructose g g
Sugar g g
Fiber 2.3g 8.5g Millet
Calcium 683mg 8mg Tofu
Iron 2.66mg 3.01mg Millet
Magnesium 58mg 114mg Millet
Phosphorus 190mg 285mg Millet
Potassium 237mg 195mg Tofu
Sodium 14mg 5mg Millet
Zinc 1.57mg 1.68mg Millet
Copper 0.378mg 0.75mg Millet
Vitamin A 166IU 0IU Tofu
Vitamin E mg 0.05mg Millet
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.421mg Millet
Vitamin B2 0.102mg 0.29mg Millet
Vitamin B3 0.381mg 4.72mg Millet
Vitamin B5 0.133mg 0.848mg Millet
Vitamin B6 0.092mg 0.384mg Millet
Folate 29µg 85µg Millet
Vitamin B12 0µg 0µg
Vitamin K µg 0.9µg Millet
Tryptophan 0.235mg 0.119mg Tofu
Threonine 0.785mg 0.353mg Tofu
Isoleucine 0.849mg 0.465mg Tofu
Leucine 1.392mg 1.4mg Millet
Lysine 0.883mg 0.212mg Tofu
Methionine 0.211mg 0.221mg Millet
Phenylalanine 0.835mg 0.58mg Tofu
Valine 0.87mg 0.578mg Tofu
Histidine 0.431mg 0.236mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0g g Millet
Saturated Fat 1.261g 0.723g Millet
Monounsaturated Fat 1.925g 0.773g Tofu
Polyunsaturated fat 4.921g 2.134g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Millet
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
39
Millet
Mineral Summary Score
77
Tofu
79
Millet

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
66%
Millet
Carbohydrates
3%
Tofu
73%
Millet
Fats
40%
Tofu
19%
Millet

Comparison summary

Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 56)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.6)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 0.538g)
Which food is richer in vitamins?
Millet
Millet is relatively richer in vitamins
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.

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. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.