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Tofu vs Wheat gluten - In-Depth Nutrition Comparison

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How are Tofu and Wheat gluten different?

  • Tofu is richer in Calcium, Copper, and Magnesium, while Wheat gluten is higher in Selenium, Iron, Vitamin B1, Phosphorus, Vitamin B2, Folate, and Vitamin B6.
  • Tofu covers your daily need of Calcium 54% more than Wheat gluten.
  • Tofu contains 2 times more Magnesium than Wheat gluten. Tofu contains 58mg of Magnesium, while Wheat gluten contains 25mg.

Tofu, raw, firm, prepared with calcium sulfate and Vital wheat gluten types were used in this article.

Infographic

Tofu vs Wheat gluten 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
Contains more Calcium +381%
Contains more Magnesium +132%
Contains more Potassium +137%
Contains less Sodium -51.7%
Contains more Zinc +84.7%
Contains more Copper +107.7%
Contains more Iron +95.5%
Contains more Phosphorus +36.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 195% 18% 112% 9% 4% 24% 61%
Contains more Calcium +381%
Contains more Magnesium +132%
Contains more Potassium +137%
Contains less Sodium -51.7%
Contains more Zinc +84.7%
Contains more Copper +107.7%
Contains more Iron +95.5%
Contains more Phosphorus +36.8%

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
8
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

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

All nutrients comparison - raw data values

Nutrient Tofu Wheat gluten Opinion
Net carbs 0.48g 13.19g Wheat gluten
Protein 17.27g 75.16g Wheat gluten
Fats 8.72g 1.85g Tofu
Carbs 2.78g 13.79g Wheat gluten
Calories 144kcal 370kcal Wheat gluten
Starch g g
Fructose g g
Sugar g 0g Tofu
Fiber 2.3g 0.6g Tofu
Calcium 683mg 142mg Tofu
Iron 2.66mg 5.2mg Wheat gluten
Magnesium 58mg 25mg Tofu
Phosphorus 190mg 260mg Wheat gluten
Potassium 237mg 100mg Tofu
Sodium 14mg 29mg Tofu
Zinc 1.57mg 0.85mg Tofu
Copper 0.378mg 0.182mg Tofu
Vitamin A 166IU 0IU Tofu
Vitamin E mg 0mg Wheat gluten
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0mg Tofu
Vitamin B2 0.102mg 0mg Tofu
Vitamin B3 0.381mg 0mg Tofu
Vitamin B5 0.133mg 0mg Tofu
Vitamin B6 0.092mg 0mg Tofu
Folate 29µg 0µg Tofu
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Wheat gluten
Tryptophan 0.235mg mg Tofu
Threonine 0.785mg mg Tofu
Isoleucine 0.849mg mg Tofu
Leucine 1.392mg mg Tofu
Lysine 0.883mg mg Tofu
Methionine 0.211mg mg Tofu
Phenylalanine 0.835mg mg Tofu
Valine 0.87mg mg Tofu
Histidine 0.431mg mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0g g Wheat gluten
Saturated Fat 1.261g 0.272g Wheat gluten
Monounsaturated Fat 1.925g 0.156g Tofu
Polyunsaturated fat 4.921g 0.81g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Wheat gluten
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
0
Wheat gluten
Mineral Summary Score
77
Tofu
58
Wheat gluten

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
451%
Wheat gluten
Carbohydrates
3%
Tofu
14%
Wheat gluten
Fats
40%
Tofu
9%
Wheat gluten

Comparison summary

Which food is lower in Saturated Fat?
Wheat gluten
Wheat gluten is lower in Saturated Fat (difference - 0.989g)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 49)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.