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Tofu vs Wheat - In-Depth Nutrition Comparison

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Summary of differences between Tofu and Wheat

  • Tofu has more Calcium, however Wheat is higher in Selenium, Manganese, Phosphorus, Vitamin B3, Copper, Zinc, Vitamin B6, Vitamin B1, and Magnesium.
  • Wheat covers your daily need of Selenium 146% more than Tofu.
  • Tofu has 10 times more Calcium than Wheat. While Tofu has 350mg of Calcium, Wheat has only 34mg.

These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Wheat, durum.

Infographic

Tofu vs Wheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
2
:
6
Wheat
Contains more Iron +52.3%
Contains more Calcium +929.4%
Contains more Potassium +256.2%
Contains more Magnesium +380%
Contains more Copper +186.5%
Contains more Zinc +420%
Contains more Phosphorus +423.7%
Contains less Sodium -71.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Contains more Iron +52.3%
Contains more Calcium +929.4%
Contains more Potassium +256.2%
Contains more Magnesium +380%
Contains more Copper +186.5%
Contains more Zinc +420%
Contains more Phosphorus +423.7%
Contains less Sodium -71.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
4
:
6
Wheat
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +417.3%
Contains more Vitamin B2 +132.7%
Contains more Vitamin B3 +3355.4%
Contains more Vitamin B5 +1275%
Contains more Vitamin B6 +791.5%
Contains more Folate +186.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +417.3%
Contains more Vitamin B2 +132.7%
Contains more Vitamin B3 +3355.4%
Contains more Vitamin B5 +1275%
Contains more Vitamin B6 +791.5%
Contains more Folate +186.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Tofu
37
Wheat
Mineral Summary Score
58
Tofu
100
Wheat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
48%
Tofu
82%
Wheat
Carbohydrates
2%
Tofu
71%
Wheat
Fats
22%
Tofu
11%
Wheat

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.237g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 35)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Tofu Wheat Opinion
Calories 76 339 Wheat
Protein 8.08 13.68 Wheat
Fats 4.78 2.47 Tofu
Vitamin C 0.1 0 Tofu
Carbs 1.87 71.13 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 3.52 Tofu
Calcium 350 34 Tofu
Potassium 121 431 Wheat
Magnesium 30 144 Wheat
Sugar 0.62 Wheat
Fiber 0.3 Tofu
Copper 0.193 0.553 Wheat
Zinc 0.8 4.16 Wheat
Starch
Phosphorus 97 508 Wheat
Sodium 7 2 Wheat
Vitamin A 85 0 Tofu
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.081 0.419 Wheat
Vitamin B2 0.052 0.121 Wheat
Vitamin B3 0.195 6.738 Wheat
Vitamin B5 0.068 0.935 Wheat
Vitamin B6 0.047 0.419 Wheat
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folate 15 43 Wheat
Trans Fat 0 Wheat
Saturated Fat 0.691 0.454 Wheat
Monounsaturated Fat 1.056 0.344 Tofu
Polyunsaturated fat 2.699 0.978 Tofu
Tryptophan 0.12 0.176 Wheat
Threonine 0.402 0.366 Tofu
Isoleucine 0.435 0.533 Wheat
Leucine 0.713 0.934 Wheat
Lysine 0.452 0.303 Tofu
Methionine 0.108 0.221 Wheat
Phenylalanine 0.428 0.681 Wheat
Valine 0.446 0.594 Wheat
Histidine 0.221 0.322 Wheat
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.