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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

Tofu vs Wheat 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
7
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%
Wheat
Wheat
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
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.
Tofu
Tofu
6
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%
Wheat
Wheat
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% 0% 0% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
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%
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Tofu Wheat 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%
Carbs 2.78g 27.6g 8%
Fiber 2.3g 4.3g 8%
Manganese 1.181mg 1.03mg 7%
Phosphorus 190mg 147mg 6%
Vitamin B2 0.102mg 0.03mg 6%
Vitamin B1 0.158mg 0.095mg 5%
Folate 29µg 11µg 5%
Saturated fat 1.261g 0.077g 5%
Monounsaturated fat 1.925g 0.084g 5%
Vitamin B5 0.133mg 3%
Magnesium 58mg 48mg 2%
Potassium 237mg 164mg 2%
Zinc 1.57mg 1.84mg 2%
Vitamin E 0.24mg 2%
Vitamin B6 0.092mg 0.07mg 2%
Calories 144kcal 132kcal 1%
Protein per 100 calories 12g 4.3g N/A
Calories per 10 g protein 83kcal 231kcal N/A
Weight per 100 calories 69g 76g N/A
Unsaturated / Saturated Fat ratio 5.4 4.2 N/A
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
Tofu
Tofu
4
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Wheat
Wheat
1
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
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
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
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains more Mono. FatMonounsaturated fat +2191.7%
Contains more Poly. FatPolyunsaturated fat +1925.1%
Contains less Sat. FatSaturated fat -93.9%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.