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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.

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
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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
7
:
Contains more Calcium +862%
Contains more Iron +259.5%
Contains more Magnesium +114.8%
Contains more Phosphorus +24.2%
Contains more Potassium +36.2%
Contains more Zinc +53.9%
Contains more Copper +33.1%
Contains less Sodium -85.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 28% 20% 66% 16% 1% 28% 95%
Contains more Calcium +862%
Contains more Iron +259.5%
Contains more Magnesium +114.8%
Contains more Phosphorus +24.2%
Contains more Potassium +36.2%
Contains more Zinc +53.9%
Contains more Copper +33.1%
Contains less Sodium -85.7%

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
4
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +104%
Contains more Folate +262.5%
Contains more Vitamin B1 +41.8%
Contains more Vitamin B3 +1224.9%
Contains more Vitamin B5 +405.3%
Contains more Vitamin B6 +391.3%
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% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +104%
Contains more Folate +262.5%
Contains more Vitamin B1 +41.8%
Contains more Vitamin B3 +1224.9%
Contains more Vitamin B5 +405.3%
Contains more Vitamin B6 +391.3%

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

All nutrients comparison - raw data values

Nutrient Tofu Semolina Opinion
Net carbs 0.48g 79.09g Semolina
Protein 17.27g 7.51g Tofu
Fats 8.72g 1.03g Tofu
Carbs 2.78g 80.89g Semolina
Calories 144kcal 374kcal Semolina
Starch g 68.29g Semolina
Fructose g 0.02g Semolina
Sugar g 0.33g Tofu
Fiber 2.3g 1.8g Tofu
Calcium 683mg 71mg Tofu
Iron 2.66mg 0.74mg Tofu
Magnesium 58mg 27mg Tofu
Phosphorus 190mg 153mg Tofu
Potassium 237mg 174mg Tofu
Sodium 14mg 2mg Semolina
Zinc 1.57mg 1.02mg Tofu
Copper 0.378mg 0.284mg Tofu
Vitamin A 166IU 0IU Tofu
Vitamin E mg 0.03mg Semolina
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.224mg Semolina
Vitamin B2 0.102mg 0.05mg Tofu
Vitamin B3 0.381mg 5.048mg Semolina
Vitamin B5 0.133mg 0.672mg Semolina
Vitamin B6 0.092mg 0.452mg Semolina
Folate 29µg 8µg Tofu
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Semolina
Tryptophan 0.235mg 0.103mg Tofu
Threonine 0.785mg 0.271mg Tofu
Isoleucine 0.849mg 0.339mg Tofu
Leucine 1.392mg 0.656mg Tofu
Lysine 0.883mg 0.215mg Tofu
Methionine 0.211mg 0.183mg Tofu
Phenylalanine 0.835mg 0.398mg Tofu
Valine 0.87mg 0.47mg Tofu
Histidine 0.431mg 0.185mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0g g Semolina
Saturated Fat 1.261g 0.294g Semolina
Monounsaturated Fat 1.925g 0.258g Tofu
Polyunsaturated fat 4.921g 0.322g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Semolina
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
26
Semolina
Mineral Summary Score
77
Tofu
34
Semolina

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
45%
Semolina
Carbohydrates
3%
Tofu
81%
Semolina
Fats
40%
Tofu
5%
Semolina

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 39)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.4)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 0.967g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. 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.