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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
8
:
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 more Manganese +14.1%
Contains less Sodium -85.7%
Contains more Selenium +14.4%
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 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
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 more Manganese +14.1%
Contains less Sodium -85.7%
Contains more Selenium +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
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
4
:
Contains more Protein +130%
Contains more Fats +746.6%
Contains more Water +608.2%
Contains more Other +97.2%
Contains more Carbs +2809.7%
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 Protein +130%
Contains more Fats +746.6%
Contains more Water +608.2%
Contains more Other +97.2%
Contains more Carbs +2809.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
2
:
Contains more Monounsaturated Fat +646.1%
Contains more Polyunsaturated fat +1428.3%
Contains less Saturated Fat -76.7%
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +646.1%
Contains more Polyunsaturated fat +1428.3%
Contains less Saturated Fat -76.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu 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 68.29g Semolina
Fructose 0.02g Semolina
Sugar 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
Manganese 1.181mg 1.035mg Tofu
Selenium 17.4µg 19.9µg Semolina
Vitamin A 166IU 0IU Tofu
Vitamin E 0.03mg Semolina
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 K 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
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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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
26%
Semolina
Minerals Daily Need Coverage Score
87%
Tofu
52%
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

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.