Tofu vs. Wheat — In-Depth Nutrition Comparison
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A recap on the differences between tofu and wheat
- Tofu is higher in calcium, copper, iron, manganese, phosphorus, and vitamin B2, yet wheat is higher in selenium, vitamin B3, and fiber.
- Tofu covers your daily calcium needs 67% more than wheat.
- Tofu contains 16 times more saturated fat than wheat. While tofu contains 1.261g of saturated fat, wheat contains only 0.077g.
- The glycemic index of tofu is lower.
Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Wheat, KAMUT khorasan, cooked.
Infographic
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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 | +20.8% |
| Contains more CalciumCalcium | +7488.9% |
| Contains more PotassiumPotassium | +44.5% |
| Contains more IronIron | +51.1% |
| Contains more CopperCopper | +82.6% |
| Contains more PhosphorusPhosphorus | +29.3% |
| Contains more ManganeseManganese | +14.7% |
| Contains more ZincZinc | +17.2% |
| Contains less SodiumSodium | -42.9% |
| Contains more SeleniumSelenium | +83.3% |
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 B1Vitamin B1 | +66.3% |
| Contains more Vitamin B2Vitamin B2 | +240% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +31.4% |
| Contains more FolateFolate | +163.6% |
| Contains more Vitamin B3Vitamin B3 | +505% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 9mg | 67% |
| Polyunsaturated fat | 4.921g | 0.243g | 31% |
| Selenium | 17.4µg | 31.9µg | 26% |
| Protein | 17.27g | 5.71g | 23% |
| Copper | 0.378mg | 0.207mg | 19% |
| Fats | 8.72g | 0.83g | 12% |
| Vitamin B3 | 0.381mg | 2.305mg | 12% |
| Iron | 2.66mg | 1.76mg | 11% |
| Fiber | 2.3g | 4.3g | 8% |
| Carbs | 2.78g | 27.6g | 8% |
| Manganese | 1.181mg | 1.03mg | 7% |
| Phosphorus | 190mg | 147mg | 6% |
| Vitamin B2 | 0.102mg | 0.03mg | 6% |
| Folate | 29µg | 11µg | 5% |
| Vitamin B1 | 0.158mg | 0.095mg | 5% |
| Monounsaturated fat | 1.925g | 0.084g | 5% |
| Saturated fat | 1.261g | 0.077g | 5% |
| Vitamin B5 | 0.133mg | 3% | |
| Zinc | 1.57mg | 1.84mg | 2% |
| Vitamin E | 0.24mg | 2% | |
| Vitamin B6 | 0.092mg | 0.07mg | 2% |
| Potassium | 237mg | 164mg | 2% |
| Magnesium | 58mg | 48mg | 2% |
| Calories | 144kcal | 132kcal | 1% |
| Vitamin C | 0.2mg | 0% | |
| Net carbs | 0.48g | 23.3g | N/A |
| Sugar | 3.07g | N/A | |
| Sodium | 14mg | 8mg | 0% |
| Trans fat | 0g | 0.002g | N/A |
| Tryptophan | 0.235mg | 0.051mg | 0% |
| Threonine | 0.785mg | 0.172mg | 0% |
| Isoleucine | 0.849mg | 0.22mg | 0% |
| Leucine | 1.392mg | 0.432mg | 0% |
| Lysine | 0.883mg | 0.161mg | 0% |
| Methionine | 0.211mg | 0.097mg | 0% |
| Phenylalanine | 0.835mg | 0.3mg | 0% |
| Valine | 0.87mg | 0.267mg | 0% |
| Histidine | 0.431mg | 0.147mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +202.5% |
| Contains more FatsFats | +950.6% |
| Contains more OtherOther | +105.9% |
| Contains more CarbsCarbs | +892.8% |
~equal in
Water
~65.18g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2191.7% |
| Contains more Poly. FatPolyunsaturated fat | +1925.1% |
| Contains less Sat. FatSaturated fat | -93.9% |
