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.
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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.
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated Fat | +646.1% |
| Contains more Poly. FatPolyunsaturated fat | +1428.3% |
| Contains less Sat. FatSaturated 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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 144kcal | 374kcal |
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| Protein | 17.27g | 7.51g |
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| Fats | 8.72g | 1.03g |
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| Vitamin C | 0.2mg | 0mg |
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| Net carbs | 0.48g | 79.09g |
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| Carbs | 2.78g | 80.89g |
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| Magnesium | 58mg | 27mg |
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| Calcium | 683mg | 71mg |
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| Potassium | 237mg | 174mg |
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| Iron | 2.66mg | 0.74mg |
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| Sugar | 0.33g |
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| Fiber | 2.3g | 1.8g |
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| Copper | 0.378mg | 0.284mg |
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| Zinc | 1.57mg | 1.02mg |
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| Starch | 68.29g |
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| Phosphorus | 190mg | 153mg |
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| Sodium | 14mg | 2mg |
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| Vitamin A | 166IU | 0IU |
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| Vitamin E | 0.03mg |
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| Manganese | 1.181mg | 1.035mg |
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| Selenium | 17.4µg | 19.9µg |
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| Vitamin B1 | 0.158mg | 0.224mg |
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| Vitamin B2 | 0.102mg | 0.05mg |
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| Vitamin B3 | 0.381mg | 5.048mg |
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| Vitamin B5 | 0.133mg | 0.672mg |
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| Vitamin B6 | 0.092mg | 0.452mg |
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| Vitamin K | 0.1µg |
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| Folate | 29µg | 8µg |
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| Saturated Fat | 1.261g | 0.294g |
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| Monounsaturated Fat | 1.925g | 0.258g |
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| Polyunsaturated fat | 4.921g | 0.322g |
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| Tryptophan | 0.235mg | 0.103mg |
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| Threonine | 0.785mg | 0.271mg |
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| Isoleucine | 0.849mg | 0.339mg |
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| Leucine | 1.392mg | 0.656mg |
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| Lysine | 0.883mg | 0.215mg |
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| Methionine | 0.211mg | 0.183mg |
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| Phenylalanine | 0.835mg | 0.398mg |
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| Valine | 0.87mg | 0.47mg |
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| Histidine | 0.431mg | 0.185mg |
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| Fructose | 0.02g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
10%
24%
Minerals Daily Need Coverage Score
87%
52%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 39)
Which food is cheaper?
Tofu is cheaper (difference - $1.4)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food contains less Sodium?
Semolina contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Semolina is lower in Saturated Fat (difference - 0.967g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.