Tofu vs. Teff — In-Depth Nutrition Comparison
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How are tofu and teff different?
- Tofu is richer in calcium and selenium, while teff is higher in manganese, iron, copper, phosphorus, magnesium, vitamin B6, fiber, and vitamin B1.
- Teff covers your daily need for manganese, 350% more than tofu.
- Tofu contains 4 times more selenium than teff. Tofu contains 17.4µg of selenium, while teff contains 4.4µg.
Tofu, raw, firm, prepared with calcium sulfate and Teff, uncooked types were 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 CalciumCalcium | +279.4% |
| Contains more SeleniumSelenium | +295.5% |
| Contains more MagnesiumMagnesium | +217.2% |
| Contains more PotassiumPotassium | +80.2% |
| Contains more IronIron | +186.8% |
| Contains more CopperCopper | +114.3% |
| Contains more ZincZinc | +131.2% |
| Contains more PhosphorusPhosphorus | +125.8% |
| Contains less SodiumSodium | -14.3% |
| Contains more ManganeseManganese | +682.4% |
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 FolateFolate | +∞% |
| Contains more Vitamin B1Vitamin B1 | +146.8% |
| Contains more Vitamin B2Vitamin B2 | +164.7% |
| Contains more Vitamin B3Vitamin B3 | +782.7% |
| Contains more Vitamin B5Vitamin B5 | +608.3% |
| Contains more Vitamin B6Vitamin B6 | +423.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +29.8% |
| Contains more FatsFats | +266.4% |
| Contains more WaterWater | +691.7% |
| Contains more CarbsCarbs | +2530.6% |
| Contains more OtherOther | +69.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +226.8% |
| Contains more Poly. FatPolyunsaturated fat | +359.5% |
| Contains less Sat. FatSaturated fat | -64.4% |
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 Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 1.181mg | 9.24mg | 350% |
| Iron | 2.66mg | 7.63mg | 62% |
| Calcium | 683mg | 180mg | 50% |
| Copper | 0.378mg | 0.81mg | 48% |
| Phosphorus | 190mg | 429mg | 34% |
| Vitamin B6 | 0.092mg | 0.482mg | 30% |
| Magnesium | 58mg | 184mg | 30% |
| Polyunsaturated fat | 4.921g | 1.071g | 26% |
| Selenium | 17.4µg | 4.4µg | 24% |
| Carbs | 2.78g | 73.13g | 23% |
| Fiber | 2.3g | 8g | 23% |
| Zinc | 1.57mg | 3.63mg | 19% |
| Vitamin B3 | 0.381mg | 3.363mg | 19% |
| Vitamin B1 | 0.158mg | 0.39mg | 19% |
| Vitamin B5 | 0.133mg | 0.942mg | 16% |
| Starch | 36.56g | 15% | |
| Vitamin B2 | 0.102mg | 0.27mg | 13% |
| Calories | 144kcal | 367kcal | 11% |
| Fats | 8.72g | 2.38g | 10% |
| Protein | 17.27g | 13.3g | 8% |
| Folate | 29µg | 7% | |
| Potassium | 237mg | 427mg | 6% |
| Saturated fat | 1.261g | 0.449g | 4% |
| Monounsaturated fat | 1.925g | 0.589g | 3% |
| Choline | 13.1mg | 2% | |
| Vitamin K | 1.9µg | 2% | |
| Fructose | 0.47g | 1% | |
| Vitamin E | 0.08mg | 1% | |
| Vitamin C | 0.2mg | 0% | |
| Net carbs | 0.48g | 65.13g | N/A |
| Sugar | 1.84g | N/A | |
| Sodium | 14mg | 12mg | 0% |
| Tryptophan | 0.235mg | 0.139mg | 0% |
| Threonine | 0.785mg | 0.51mg | 0% |
| Isoleucine | 0.849mg | 0.501mg | 0% |
| Leucine | 1.392mg | 1.068mg | 0% |
| Lysine | 0.883mg | 0.376mg | 0% |
| Methionine | 0.211mg | 0.428mg | 0% |
| Phenylalanine | 0.835mg | 0.698mg | 0% |
| Valine | 0.87mg | 0.686mg | 0% |
| Histidine | 0.431mg | 0.301mg | 0% |
| Omega-3 - ALA | 0.135g | N/A |
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
9%
31%
Minerals Daily Need Coverage Score
87%
229%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 1.84g)
Which food is lower in Cholesterol?
Teff is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Teff contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Teff is lower in Saturated fat (difference - 0.812g)
Which food is lower in glycemic index?
Teff is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Teff is relatively richer in minerals
Which food is richer in vitamins?
Teff is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)