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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 higher in Calcium, Monounsaturated Fat, and Polyunsaturated fat, however Wheat gluten is richer in Selenium, Phosphorus, and Vitamin B1.
  • Daily need coverage for Selenium from Wheat gluten is 56% higher.
  • Tofu contains 7 times more Monounsaturated Fat than Wheat gluten. While Tofu contains 1.056g of Monounsaturated Fat, Wheat gluten contains only 0.156g.

Tofu, raw, regular, prepared with calcium sulfate and Vital wheat gluten are the varieties used in this article.

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Tofu vs Wheat gluten 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +146.5%
Contains more Potassium +21%
Contains more Magnesium +20%
Contains less Sodium -75.9%
Contains more Phosphorus +168%
Equal in Iron - 5.2
Equal in Copper - 0.182
Equal in Zinc - 0.85
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 195% 43% 9% 18% 61% 24% 112% 4%
Contains more Calcium +146.5%
Contains more Potassium +21%
Contains more Magnesium +20%
Contains less Sodium -75.9%
Contains more Phosphorus +168%
Equal in Iron - 5.2
Equal in Copper - 0.182
Equal in Zinc - 0.85

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
10
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin K +∞%
Contains more Folate +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin K +∞%
Contains more Folate +∞%

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
6
Tofu
0
Wheat gluten
Mineral Summary Score
58
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
48%
Tofu
451%
Wheat gluten
Carbohydrates
2%
Tofu
14%
Wheat gluten
Fats
22%
Tofu
9%
Wheat gluten

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 Sugar ok
Lower in Saturated Fat 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Wheat gluten
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated Fat?
Wheat gluten
Wheat gluten is lower in Saturated Fat (difference - 0.419g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 22mg)
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.

All nutrients comparison - raw data values

Nutrient Tofu Wheat gluten Opinion
Calories 76 370 Wheat gluten
Protein 8.08 75.16 Wheat gluten
Fats 4.78 1.85 Tofu
Vitamin C 0.1 0 Tofu
Carbs 1.87 13.79 Wheat gluten
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 5.2 Tofu
Calcium 350 142 Tofu
Potassium 121 100 Tofu
Magnesium 30 25 Tofu
Sugar 0.62 0 Wheat gluten
Fiber 0.3 0.6 Wheat gluten
Copper 0.193 0.182 Tofu
Zinc 0.8 0.85 Wheat gluten
Starch
Phosphorus 97 260 Wheat gluten
Sodium 7 29 Tofu
Vitamin A 85 0 Tofu
Vitamin E 0.01 0 Tofu
Vitamin D 0 0
Vitamin B1 0.081 0 Tofu
Vitamin B2 0.052 0 Tofu
Vitamin B3 0.195 0 Tofu
Vitamin B5 0.068 0 Tofu
Vitamin B6 0.047 0 Tofu
Vitamin B12 0 0
Vitamin K 2.4 0 Tofu
Folate 15 0 Tofu
Trans Fat 0 Wheat gluten
Saturated Fat 0.691 0.272 Wheat gluten
Monounsaturated Fat 1.056 0.156 Tofu
Polyunsaturated fat 2.699 0.81 Tofu
Tryptophan 0.12 Tofu
Threonine 0.402 Tofu
Isoleucine 0.435 Tofu
Leucine 0.713 Tofu
Lysine 0.452 Tofu
Methionine 0.108 Tofu
Phenylalanine 0.428 Tofu
Valine 0.446 Tofu
Histidine 0.221 Tofu
Fructose

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/172476/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.