Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Tofu
  5. Compare
  6. Tofu vs. Teff

Tofu vs. Teff — In-Depth Nutrition Comparison

Compare

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.

Infographic

Tofu vs Teff infographic
Infographic link

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
Tofu
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Teff
Teff
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
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.
Tofu
Tofu
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Teff
Teff
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
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%
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Tofu Teff 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%
Magnesium 58mg 184mg 30%
Vitamin B6 0.092mg 0.482mg 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 B1 0.158mg 0.39mg 19%
Vitamin B3 0.381mg 3.363mg 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%
Vitamin K 1.9µg 2%
Choline 13.1mg 2%
Vitamin E 0.08mg 1%
Fructose 0.47g 1%
Protein per 100 calories 12g 3.6g N/A
Calories per 10 g protein 83kcal 276kcal N/A
Weight per 100 calories 69g 27g N/A
Unsaturated / Saturated Fat ratio 5.4 3.7 N/A
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
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Teff
Teff
2
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
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
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Teff
Teff
1
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +226.8%
Contains more Poly. FatPolyunsaturated fat +359.5%
Contains less Sat. FatSaturated fat -64.4%

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.