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Tofu vs Millet - In-Depth Nutrition Comparison

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How are Tofu and Millet different?

  • Tofu is richer in Calcium, and Iron, while Millet is higher in Copper, Manganese, Fiber, Vitamin B1, Vitamin B3, Phosphorus, Vitamin B6, and Magnesium.
  • Millet covers your daily need of Copper 62% more than Tofu.
  • Tofu contains 44 times more Calcium than Millet. Tofu contains 350mg of Calcium, while Millet contains 8mg.

Tofu, raw, regular, prepared with calcium sulfate and Millet, raw types were used in this article.

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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 Iron +78.1%
Contains more Calcium +4275%
Contains more Potassium +61.2%
Contains more Magnesium +280%
Contains more Copper +288.6%
Contains more Zinc +110%
Contains more Phosphorus +193.8%
Contains less Sodium -28.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 113% 3% 18% 82% 250% 46% 123% 1%
Contains more Iron +78.1%
Contains more Calcium +4275%
Contains more Potassium +61.2%
Contains more Magnesium +280%
Contains more Copper +288.6%
Contains more Zinc +110%
Contains more Phosphorus +193.8%
Contains less Sodium -28.6%

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
3
:
7
Millet
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin K +166.7%
Contains more Vitamin E +400%
Contains more Vitamin B1 +419.8%
Contains more Vitamin B2 +457.7%
Contains more Vitamin B3 +2320.5%
Contains more Vitamin B5 +1147.1%
Contains more Vitamin B6 +717%
Contains more Folate +466.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 106% 67% 89% 51% 89% 0% 3% 64%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin K +166.7%
Contains more Vitamin E +400%
Contains more Vitamin B1 +419.8%
Contains more Vitamin B2 +457.7%
Contains more Vitamin B3 +2320.5%
Contains more Vitamin B5 +1147.1%
Contains more Vitamin B6 +717%
Contains more Folate +466.7%

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
6
Tofu
39
Millet
Mineral Summary Score
58
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
48%
Tofu
66%
Millet
Carbohydrates
2%
Tofu
73%
Millet
Fats
22%
Tofu
19%
Millet

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Millet
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.032g)
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 is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Millet
Millet is relatively richer in vitamins
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.

All nutrients comparison - raw data values

Nutrient Tofu Millet Opinion
Calories 76 378 Millet
Protein 8.08 11.02 Millet
Fats 4.78 4.22 Tofu
Vitamin C 0.1 0 Tofu
Carbs 1.87 72.85 Millet
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 3.01 Tofu
Calcium 350 8 Tofu
Potassium 121 195 Millet
Magnesium 30 114 Millet
Sugar 0.62 Millet
Fiber 0.3 8.5 Millet
Copper 0.193 0.75 Millet
Zinc 0.8 1.68 Millet
Starch
Phosphorus 97 285 Millet
Sodium 7 5 Millet
Vitamin A 85 0 Tofu
Vitamin E 0.01 0.05 Millet
Vitamin D 0 0
Vitamin B1 0.081 0.421 Millet
Vitamin B2 0.052 0.29 Millet
Vitamin B3 0.195 4.72 Millet
Vitamin B5 0.068 0.848 Millet
Vitamin B6 0.047 0.384 Millet
Vitamin B12 0 0
Vitamin K 2.4 0.9 Tofu
Folate 15 85 Millet
Trans Fat 0 Millet
Saturated Fat 0.691 0.723 Tofu
Monounsaturated Fat 1.056 0.773 Tofu
Polyunsaturated fat 2.699 2.134 Tofu
Tryptophan 0.12 0.119 Tofu
Threonine 0.402 0.353 Tofu
Isoleucine 0.435 0.465 Millet
Leucine 0.713 1.4 Millet
Lysine 0.452 0.212 Tofu
Methionine 0.108 0.221 Millet
Phenylalanine 0.428 0.58 Millet
Valine 0.446 0.578 Millet
Histidine 0.221 0.236 Millet
Fructose

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/172476/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.