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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, Vitamin B1, Magnesium, Vitamin B2, Folate, and Vitamin B6, while Wheat gluten is higher in Selenium, Iron, and Phosphorus.
  • Tofu covers your daily need of Calcium 54% more than Wheat gluten.

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" charts 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%
Contains more Selenium +128.2%
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 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
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%
Contains more Selenium +128.2%

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
:
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +371.4%
Contains more Water +751.6%
Contains more Other +40%
Contains more Protein +335.2%
Contains more Carbs +396%
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more Fats +371.4%
Contains more Water +751.6%
Contains more Other +40%
Contains more Protein +335.2%
Contains more Carbs +396%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1134%
Contains more Polyunsaturated fat +507.5%
Contains less Saturated Fat -78.4%
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
Contains more Monounsaturated Fat +1134%
Contains more Polyunsaturated fat +507.5%
Contains less Saturated Fat -78.4%

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 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
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
Manganese 1.181mg Tofu
Selenium 17.4µg 39.7µg Wheat gluten
Vitamin A 166IU 0IU Tofu
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
Tryptophan 0.235mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.849mg Tofu
Leucine 1.392mg Tofu
Lysine 0.883mg Tofu
Methionine 0.211mg Tofu
Phenylalanine 0.835mg Tofu
Valine 0.87mg Tofu
Histidine 0.431mg Tofu
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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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
0%
Wheat gluten
Minerals Daily Need Coverage Score
87%
Tofu
68%
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

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 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.