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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |