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Tofu vs. Wheat — In-Depth Nutrition Comparison

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A recap on 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.

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
7
:
3
Wheat
Contains more Calcium +7488.9%
Contains more Iron +51.1%
Contains more Magnesium +20.8%
Contains more Phosphorus +29.3%
Contains more Potassium +44.5%
Contains more Copper +82.6%
Contains more Manganese +14.7%
Contains less Sodium -42.9%
Contains more Zinc +17.2%
Contains more Selenium +83.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +7488.9%
Contains more Iron +51.1%
Contains more Magnesium +20.8%
Contains more Phosphorus +29.3%
Contains more Potassium +44.5%
Contains more Copper +82.6%
Contains more Manganese +14.7%
Contains less Sodium -42.9%
Contains more Zinc +17.2%
Contains more Selenium +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
8
:
2
Wheat
Contains more Vitamin A +4050%
Contains more Vitamin B1 +66.3%
Contains more Vitamin B2 +240%
Contains more Vitamin B6 +31.4%
Contains more Folate +163.6%
Contains more Vitamin B3 +505%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin A +4050%
Contains more Vitamin B1 +66.3%
Contains more Vitamin B2 +240%
Contains more Vitamin B6 +31.4%
Contains more Folate +163.6%
Contains more Vitamin B3 +505%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
4
:
1
Wheat
Contains more Protein +202.5%
Contains more Fats +950.6%
Contains more Other +105.9%
Contains more Carbs +892.8%
Equal in Water - 65.18
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
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 Protein +202.5%
Contains more Fats +950.6%
Contains more Other +105.9%
Contains more Carbs +892.8%
Equal in Water - 65.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
2
:
1
Wheat
Contains more Monounsaturated Fat +2191.7%
Contains more Polyunsaturated fat +1925.1%
Contains less Saturated Fat -93.9%
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +2191.7%
Contains more Polyunsaturated fat +1925.1%
Contains less Saturated Fat -93.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Wheat
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Wheat Opinion
Net carbs 0.48g 23.3g Wheat
Protein 17.27g 5.71g Tofu
Fats 8.72g 0.83g Tofu
Carbs 2.78g 27.6g Wheat
Calories 144kcal 132kcal Tofu
Sugar 3.07g Tofu
Fiber 2.3g 4.3g Wheat
Calcium 683mg 9mg Tofu
Iron 2.66mg 1.76mg Tofu
Magnesium 58mg 48mg Tofu
Phosphorus 190mg 147mg Tofu
Potassium 237mg 164mg Tofu
Sodium 14mg 8mg Wheat
Zinc 1.57mg 1.84mg Wheat
Copper 0.378mg 0.207mg Tofu
Manganese 1.181mg 1.03mg Tofu
Selenium 17.4µg 31.9µg Wheat
Vitamin A 166IU 4IU Tofu
Vitamin E 0.24mg Wheat
Vitamin C 0.2mg Tofu
Vitamin B1 0.158mg 0.095mg Tofu
Vitamin B2 0.102mg 0.03mg Tofu
Vitamin B3 0.381mg 2.305mg Wheat
Vitamin B5 0.133mg Tofu
Vitamin B6 0.092mg 0.07mg Tofu
Folate 29µg 11µg Tofu
Tryptophan 0.235mg 0.051mg Tofu
Threonine 0.785mg 0.172mg Tofu
Isoleucine 0.849mg 0.22mg Tofu
Leucine 1.392mg 0.432mg Tofu
Lysine 0.883mg 0.161mg Tofu
Methionine 0.211mg 0.097mg Tofu
Phenylalanine 0.835mg 0.3mg Tofu
Valine 0.87mg 0.267mg Tofu
Histidine 0.431mg 0.147mg Tofu
Trans Fat 0g 0.002g Tofu
Saturated Fat 1.261g 0.077g Wheat
Monounsaturated Fat 1.925g 0.084g Tofu
Polyunsaturated fat 4.921g 0.243g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Tofu
9%
Wheat
Minerals Daily Need Coverage Score
87%
Tofu
61%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 1.184g)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 3.07g)
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 is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.