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Tofu vs. Millet raw — In-Depth Nutrition Comparison

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What are the differences between Tofu and Millet raw?

  • Tofu is higher in Calcium, and Selenium, yet Millet raw 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 raw. While Tofu has 17.4µg of Selenium, Millet raw has only 2.7µg.

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

Infographic

Tofu vs Millet raw 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.
Contains more Calcium +8437.5%
Contains more Potassium +21.5%
Contains more Selenium +544.4%
Contains more Iron +13.2%
Contains more Magnesium +96.6%
Contains more Phosphorus +50%
Contains less Sodium -64.3%
Contains more Copper +98.4%
Contains more Manganese +38.2%
Equal in Zinc - 1.68
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Contains more Calcium +8437.5%
Contains more Potassium +21.5%
Contains more Selenium +544.4%
Contains more Iron +13.2%
Contains more Magnesium +96.6%
Contains more Phosphorus +50%
Contains less Sodium -64.3%
Contains more Copper +98.4%
Contains more Manganese +38.2%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
2
:
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +56.7%
Contains more Fats +106.6%
Contains more Water +705.4%
Contains more Carbs +2520.5%
Contains more Other +131.4%
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% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more Protein +56.7%
Contains more Fats +106.6%
Contains more Water +705.4%
Contains more Carbs +2520.5%
Contains more Other +131.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +149%
Contains more Polyunsaturated fat +130.6%
Contains less Saturated Fat -42.7%
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Contains more Monounsaturated Fat +149%
Contains more Polyunsaturated fat +130.6%
Contains less Saturated Fat -42.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Millet raw
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 raw Opinion
Net carbs 0.48g 64.35g Millet raw
Protein 17.27g 11.02g Tofu
Fats 8.72g 4.22g Tofu
Carbs 2.78g 72.85g Millet raw
Calories 144kcal 378kcal Millet raw
Fiber 2.3g 8.5g Millet raw
Calcium 683mg 8mg Tofu
Iron 2.66mg 3.01mg Millet raw
Magnesium 58mg 114mg Millet raw
Phosphorus 190mg 285mg Millet raw
Potassium 237mg 195mg Tofu
Sodium 14mg 5mg Millet raw
Zinc 1.57mg 1.68mg Millet raw
Copper 0.378mg 0.75mg Millet raw
Manganese 1.181mg 1.632mg Millet raw
Selenium 17.4µg 2.7µg Tofu
Vitamin A 166IU 0IU Tofu
Vitamin E 0.05mg Millet raw
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.421mg Millet raw
Vitamin B2 0.102mg 0.29mg Millet raw
Vitamin B3 0.381mg 4.72mg Millet raw
Vitamin B5 0.133mg 0.848mg Millet raw
Vitamin B6 0.092mg 0.384mg Millet raw
Folate 29µg 85µg Millet raw
Vitamin K 0.9µg Millet raw
Tryptophan 0.235mg 0.119mg Tofu
Threonine 0.785mg 0.353mg Tofu
Isoleucine 0.849mg 0.465mg Tofu
Leucine 1.392mg 1.4mg Millet raw
Lysine 0.883mg 0.212mg Tofu
Methionine 0.211mg 0.221mg Millet raw
Phenylalanine 0.835mg 0.58mg Tofu
Valine 0.87mg 0.578mg Tofu
Histidine 0.431mg 0.236mg Tofu
Saturated Fat 1.261g 0.723g Millet raw
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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Millet raw
Minerals Daily Need Coverage Score
87%
Tofu
86%
Millet raw

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 raw
Millet raw contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Millet raw
Millet raw is lower in Saturated Fat (difference - 0.538g)
Which food is richer in vitamins?
Millet raw
Millet raw 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

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 raw - 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.