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Tofu vs Wheat - In-Depth Nutrition Comparison

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Important differences between Tofu and Wheat

  • Tofu has more Calcium, however Wheat has more Selenium, Manganese, Phosphorus, Vitamin B3, Vitamin B6, Zinc, Vitamin B1, Magnesium, and Copper.
  • Wheat's daily need coverage for Selenium is 131% more.
  • Tofu has 20 times more Calcium than Wheat. Tofu has 683mg of Calcium, while Wheat has 34mg.

The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and Wheat, durum.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
Tofu
1
:
7
Wheat
Wheat
Contains more Calcium +1908.8%
Contains more Iron +32.3%
Contains more Magnesium +148.3%
Contains more Phosphorus +167.4%
Contains more Potassium +81.9%
Contains less Sodium -85.7%
Contains more Zinc +165%
Contains more Copper +46.3%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Contains more Calcium +1908.8%
Contains more Iron +32.3%
Contains more Magnesium +148.3%
Contains more Phosphorus +167.4%
Contains more Potassium +81.9%
Contains less Sodium -85.7%
Contains more Zinc +165%
Contains more Copper +46.3%

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
Tofu
2
:
6
Wheat
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +165.2%
Contains more Vitamin B2 +18.6%
Contains more Vitamin B3 +1668.5%
Contains more Vitamin B5 +603%
Contains more Vitamin B6 +355.4%
Contains more Folate +48.3%
Tofu
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%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +165.2%
Contains more Vitamin B2 +18.6%
Contains more Vitamin B3 +1668.5%
Contains more Vitamin B5 +603%
Contains more Vitamin B6 +355.4%
Contains more Folate +48.3%

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 Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Wheat Opinion
Net carbs 0.48g 71.13g Wheat
Protein 17.27g 13.68g Tofu
Fats 8.72g 2.47g Tofu
Carbs 2.78g 71.13g Wheat
Calories 144kcal 339kcal Wheat
Starch g g
Fructose g g
Sugar g g
Fiber 2.3g g Tofu
Calcium 683mg 34mg Tofu
Iron 2.66mg 3.52mg Wheat
Magnesium 58mg 144mg Wheat
Phosphorus 190mg 508mg Wheat
Potassium 237mg 431mg Wheat
Sodium 14mg 2mg Wheat
Zinc 1.57mg 4.16mg Wheat
Copper 0.378mg 0.553mg Wheat
Vitamin A 166IU 0IU Tofu
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.419mg Wheat
Vitamin B2 0.102mg 0.121mg Wheat
Vitamin B3 0.381mg 6.738mg Wheat
Vitamin B5 0.133mg 0.935mg Wheat
Vitamin B6 0.092mg 0.419mg Wheat
Folate 29µg 43µg Wheat
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.235mg 0.176mg Tofu
Threonine 0.785mg 0.366mg Tofu
Isoleucine 0.849mg 0.533mg Tofu
Leucine 1.392mg 0.934mg Tofu
Lysine 0.883mg 0.303mg Tofu
Methionine 0.211mg 0.221mg Wheat
Phenylalanine 0.835mg 0.681mg Tofu
Valine 0.87mg 0.594mg Tofu
Histidine 0.431mg 0.322mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0g g Wheat
Saturated Fat 1.261g 0.454g Wheat
Monounsaturated Fat 1.925g 0.344g Tofu
Polyunsaturated fat 4.921g 0.978g 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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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
11
Tofu
37
Wheat
Mineral Summary Score
77
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
104%
Tofu
82%
Wheat
Carbohydrates
3%
Tofu
71%
Wheat
Fats
40%
Tofu
11%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.807g)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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/172475/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.