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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.
  • Wheat has a higher glycemic index than tofu.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
1
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +1908.8%
Contains more MagnesiumMagnesium +148.3%
Contains more PotassiumPotassium +81.9%
Contains more IronIron +32.3%
Contains more CopperCopper +46.3%
Contains more ZincZinc +165%
Contains more PhosphorusPhosphorus +167.4%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +155%
Contains more SeleniumSelenium +413.8%

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
1
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%
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% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +165.2%
Contains more Vitamin B2Vitamin B2 +18.6%
Contains more Vitamin B3Vitamin B3 +1668.5%
Contains more Vitamin B5Vitamin B5 +603%
Contains more Vitamin B6Vitamin B6 +355.4%
Contains more FolateFolate +48.3%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Tofu Wheat DV% diff.
Selenium 17.4µg 89.4µg 131%
Manganese 1.181mg 3.012mg 80%
Calcium 683mg 34mg 65%
Phosphorus 190mg 508mg 45%
Vitamin B3 0.381mg 6.738mg 40%
Polyunsaturated fat 4.921g 0.978g 26%
Vitamin B6 0.092mg 0.419mg 25%
Zinc 1.57mg 4.16mg 24%
Carbs 2.78g 71.13g 23%
Vitamin B1 0.158mg 0.419mg 22%
Magnesium 58mg 144mg 20%
Copper 0.378mg 0.553mg 19%
Vitamin B5 0.133mg 0.935mg 16%
Iron 2.66mg 3.52mg 11%
Calories 144kcal 339kcal 10%
Fats 8.72g 2.47g 10%
Fiber 2.3g 9%
Protein 17.27g 13.68g 7%
Potassium 237mg 431mg 6%
Folate 29µg 43µg 4%
Saturated fat 1.261g 0.454g 4%
Monounsaturated fat 1.925g 0.344g 4%
Sodium 14mg 2mg 1%
Vitamin B2 0.102mg 0.121mg 1%
Protein per 100 calories 12g 4g N/A
Calories per 10 g protein 83kcal 248kcal N/A
Weight per 100 calories 69g 29g N/A
Unsaturated / Saturated Fat ratio 5.4 2.9 N/A
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 71.13g N/A
Tryptophan 0.235mg 0.176mg 0%
Threonine 0.785mg 0.366mg 0%
Isoleucine 0.849mg 0.533mg 0%
Leucine 1.392mg 0.934mg 0%
Lysine 0.883mg 0.303mg 0%
Methionine 0.211mg 0.221mg 0%
Phenylalanine 0.835mg 0.681mg 0%
Valine 0.87mg 0.594mg 0%
Histidine 0.431mg 0.322mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +26.2%
Contains more FatsFats +253%
Contains more WaterWater +538.3%
Contains more CarbsCarbs +2458.6%
Contains more OtherOther +27.1%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +459.6%
Contains more Poly. FatPolyunsaturated fat +403.2%
Contains less Sat. FatSaturated fat -64%

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/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.