Tofu vs. Teff — In-Depth Nutrition Comparison
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How are tofu and teff different?
- Tofu is higher in calcium, copper, phosphorus, iron, and vitamin B2; however, teff is richer in manganese.
- Daily need coverage for manganese for teff is 73% higher.
- Tofu contains 14 times more calcium than teff. While tofu contains 683mg of calcium, teff contains only 49mg.
- Tofu has a lower glycemic index (15) than teff (57).
Tofu, raw, firm, prepared with calcium sulfate and Teff, cooked are the varieties used in this article.
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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 | +16% |
| Contains more CalciumCalcium | +1293.9% |
| Contains more PotassiumPotassium | +121.5% |
| Contains more IronIron | +29.8% |
| Contains more CopperCopper | +67.3% |
| Contains more ZincZinc | +41.4% |
| Contains more PhosphorusPhosphorus | +58.3% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -42.9% |
| Contains more ManganeseManganese | +142.2% |
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 B2Vitamin B2 | +209.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +61.1% |
| Contains more Vitamin B1Vitamin B1 | +15.8% |
| Contains more Vitamin B3Vitamin B3 | +138.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.181mg | 2.86mg | 73% |
| Calcium | 683mg | 49mg | 63% |
| Polyunsaturated fat | 4.921g | 33% | |
| Selenium | 17.4µg | 32% | |
| Protein | 17.27g | 3.87g | 27% |
| Copper | 0.378mg | 0.226mg | 17% |
| Fats | 8.72g | 0.65g | 12% |
| Phosphorus | 190mg | 120mg | 10% |
| Iron | 2.66mg | 2.05mg | 8% |
| Carbs | 2.78g | 19.86g | 6% |
| Saturated fat | 1.261g | 6% | |
| Vitamin B2 | 0.102mg | 0.033mg | 5% |
| Monounsaturated fat | 1.925g | 5% | |
| Zinc | 1.57mg | 1.11mg | 4% |
| Potassium | 237mg | 107mg | 4% |
| Folate | 29µg | 18µg | 3% |
| Vitamin B5 | 0.133mg | 3% | |
| Vitamin B3 | 0.381mg | 0.909mg | 3% |
| Calories | 144kcal | 101kcal | 2% |
| Vitamin B1 | 0.158mg | 0.183mg | 2% |
| Fiber | 2.3g | 2.8g | 2% |
| Magnesium | 58mg | 50mg | 2% |
| Vitamin C | 0.2mg | 0% | |
| Net carbs | 0.48g | 17.06g | N/A |
| Sodium | 14mg | 8mg | 0% |
| Vitamin B6 | 0.092mg | 0.097mg | 0% |
| Tryptophan | 0.235mg | 0.041mg | 0% |
| Threonine | 0.785mg | 0.149mg | 0% |
| Isoleucine | 0.849mg | 0.146mg | 0% |
| Leucine | 1.392mg | 0.311mg | 0% |
| Lysine | 0.883mg | 0.109mg | 0% |
| Methionine | 0.211mg | 0.125mg | 0% |
| Phenylalanine | 0.835mg | 0.203mg | 0% |
| Valine | 0.87mg | 0.2mg | 0% |
| Histidine | 0.431mg | 0.088mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +346.3% |
| Contains more FatsFats | +1241.5% |
| Contains more OtherOther | +102.9% |
| Contains more CarbsCarbs | +614.4% |
~equal in
Water
~74.93g
