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  6. Tofu vs. Semolina

Tofu vs. Semolina — In-Depth Nutrition Comparison

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Important differences between tofu and semolina

  • Tofu has more calcium, iron, copper, magnesium, manganese, and phosphorus; however, semolina has more vitamin B3, vitamin B6, vitamin B5, and vitamin B1.
  • Tofu's daily need coverage for calcium is 61% more.
  • Tofu has 4 times more iron than semolina. Tofu has 2.66mg of iron, while semolina has 0.74mg.
  • Semolina has a higher glycemic index than tofu.

The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Tofu vs Semolina 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more MagnesiumMagnesium +114.8%
Contains more CalciumCalcium +862%
Contains more PotassiumPotassium +36.2%
Contains more IronIron +259.5%
Contains more CopperCopper +33.1%
Contains more ZincZinc +53.9%
Contains more PhosphorusPhosphorus +24.2%
Contains more ManganeseManganese +14.1%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +14.4%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +104%
Contains more FolateFolate +262.5%
Contains more Vitamin B1Vitamin B1 +41.8%
Contains more Vitamin B3Vitamin B3 +1224.9%
Contains more Vitamin B5Vitamin B5 +405.3%
Contains more Vitamin B6Vitamin B6 +391.3%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Semolina DV% diff.
Calcium 683mg 71mg 61%
Polyunsaturated fat 4.921g 0.322g 31%
Vitamin B3 0.381mg 5.048mg 29%
Starch 68.29g 28%
Vitamin B6 0.092mg 0.452mg 28%
Carbs 2.78g 80.89g 26%
Iron 2.66mg 0.74mg 24%
Protein 17.27g 7.51g 20%
Calories 144kcal 374kcal 12%
Fats 8.72g 1.03g 12%
Vitamin B5 0.133mg 0.672mg 11%
Copper 0.378mg 0.284mg 10%
Magnesium 58mg 27mg 7%
Manganese 1.181mg 1.035mg 6%
Vitamin B1 0.158mg 0.224mg 6%
Zinc 1.57mg 1.02mg 5%
Phosphorus 190mg 153mg 5%
Selenium 17.4µg 19.9µg 5%
Folate 29µg 8µg 5%
Vitamin B2 0.102mg 0.05mg 4%
Saturated fat 1.261g 0.294g 4%
Monounsaturated fat 1.925g 0.258g 4%
Potassium 237mg 174mg 2%
Fiber 2.3g 1.8g 2%
Sodium 14mg 2mg 1%
Protein per 100 calories 12g 2g N/A
Calories per 10 g protein 83kcal 498kcal N/A
Weight per 100 calories 69g 27g N/A
Unsaturated / Saturated Fat ratio 5.4 2 N/A
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 79.09g N/A
Sugar 0.33g N/A
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.235mg 0.103mg 0%
Threonine 0.785mg 0.271mg 0%
Isoleucine 0.849mg 0.339mg 0%
Leucine 1.392mg 0.656mg 0%
Lysine 0.883mg 0.215mg 0%
Methionine 0.211mg 0.183mg 0%
Phenylalanine 0.835mg 0.398mg 0%
Valine 0.87mg 0.47mg 0%
Histidine 0.431mg 0.185mg 0%
Fructose 0.02g 0%

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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more ProteinProtein +130%
Contains more FatsFats +746.6%
Contains more WaterWater +608.2%
Contains more OtherOther +97.2%
Contains more CarbsCarbs +2809.7%

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +646.1%
Contains more Poly. FatPolyunsaturated fat +1428.3%
Contains less Sat. FatSaturated fat -76.7%

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.