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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +459.6% |
| Contains more Poly. FatPolyunsaturated fat | +403.2% |
| Contains less Sat. FatSaturated fat | -64% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
| Monounsaturated fat | 1.925g | 0.344g | 4% |
| Saturated fat | 1.261g | 0.454g | 4% |
| Sodium | 14mg | 2mg | 1% |
| Vitamin B2 | 0.102mg | 0.121mg | 1% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
9%
34%
Minerals Daily Need Coverage Score
87%
168%
Comparison summary
Which food contains less Sodium?
Wheat contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Wheat is lower in Saturated fat (difference - 0.807g)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is richer in vitamins?
Wheat is relatively richer in vitamins
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 35)
Which food is cheaper?
Tofu is cheaper (difference - $0.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)