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  6. Tofu vs. Quinoa

Tofu vs. Quinoa — In-Depth Nutrition Comparison

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Summary of differences between tofu and quinoa

  • Quinoa has less calcium, selenium, manganese, copper, iron, and phosphorus than tofu.
  • Tofu covers your daily need for calcium, 67% more than quinoa.
  • Tofu has 6 times more selenium than quinoa. While tofu has 17.4µg of selenium, quinoa has only 2.8µg.
  • Quinoa has less saturated fat.
  • The glycemic index of quinoa is higher.

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

Infographic

Tofu vs Quinoa 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
8
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%
Quinoa
Quinoa
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +3917.6%
Contains more PotassiumPotassium +37.8%
Contains more IronIron +78.5%
Contains more CopperCopper +96.9%
Contains more ZincZinc +44%
Contains more PhosphorusPhosphorus +25%
Contains more ManganeseManganese +87.2%
Contains more SeleniumSelenium +521.4%
Contains more MagnesiumMagnesium +10.3%
Contains less SodiumSodium -50%

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
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%
Quinoa
Quinoa
4
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +47.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +33.7%
Contains more FolateFolate +44.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B3 ~0.412mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Quinoa DV% diff.
Calcium 683mg 17mg 67%
Selenium 17.4µg 2.8µg 27%
Polyunsaturated fat 4.921g 1.078g 26%
Protein 17.27g 4.4g 26%
Manganese 1.181mg 0.631mg 24%
Copper 0.378mg 0.192mg 21%
Iron 2.66mg 1.49mg 15%
Fats 8.72g 1.92g 10%
Starch 17.63g 7%
Carbs 2.78g 21.3g 6%
Saturated fat 1.261g 0.231g 5%
Phosphorus 190mg 152mg 5%
Choline 23mg 4%
Zinc 1.57mg 1.09mg 4%
Vitamin E 0.63mg 4%
Vitamin B1 0.158mg 0.107mg 4%
Monounsaturated fat 1.925g 0.528g 3%
Vitamin B5 0.133mg 3%
Folate 29µg 42µg 3%
Fiber 2.3g 2.8g 2%
Potassium 237mg 172mg 2%
Vitamin B6 0.092mg 0.123mg 2%
Calories 144kcal 120kcal 1%
Vitamin B2 0.102mg 0.11mg 1%
Magnesium 58mg 64mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 18.5g N/A
Sugar 0.87g N/A
Sodium 14mg 7mg 0%
Vitamin B3 0.381mg 0.412mg 0%
Tryptophan 0.235mg 0.052mg 0%
Threonine 0.785mg 0.131mg 0%
Isoleucine 0.849mg 0.157mg 0%
Leucine 1.392mg 0.261mg 0%
Lysine 0.883mg 0.239mg 0%
Methionine 0.211mg 0.096mg 0%
Phenylalanine 0.835mg 0.185mg 0%
Valine 0.87mg 0.185mg 0%
Histidine 0.431mg 0.127mg 0%
Omega-3 - DHA 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +292.5%
Contains more FatsFats +354.2%
Contains more OtherOther +81.8%
Contains more CarbsCarbs +666.2%
~equal in Water ~71.61g

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
Quinoa
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +264.6%
Contains more Poly. FatPolyunsaturated fat +356.5%
Contains less Sat. FatSaturated fat -81.7%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.