Tofu vs. Khorasan wheat — In-Depth Nutrition Comparison
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The main differences between tofu and khorasan wheat
- Tofu is richer in calcium, yet khorasan wheat is richer in selenium, manganese, vitamin B3, fiber, vitamin B1, phosphorus, zinc, magnesium, and vitamin B5.
- Daily need coverage for selenium for khorasan wheat is 117% higher.
- Tofu contains 31 times more calcium than khorasan wheat. Tofu contains 683mg of calcium, while khorasan wheat contains 22mg.
- Tofu has a lower glycemic index than khorasan wheat.
Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Wheat, KAMUT khorasan, uncooked.
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 | +3004.5% |
| Contains more MagnesiumMagnesium | +124.1% |
| Contains more PotassiumPotassium | +70% |
| Contains more IronIron | +41.7% |
| Contains more CopperCopper | +33.9% |
| Contains more ZincZinc | +134.4% |
| Contains more PhosphorusPhosphorus | +91.6% |
| Contains less SodiumSodium | -64.3% |
| Contains more ManganeseManganese | +131.6% |
| Contains more SeleniumSelenium | +368.4% |
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 FolateFolate | +∞% |
| Contains more Vitamin B1Vitamin B1 | +258.2% |
| Contains more Vitamin B2Vitamin B2 | +80.4% |
| Contains more Vitamin B3Vitamin B3 | +1573.2% |
| Contains more Vitamin B5Vitamin B5 | +613.5% |
| Contains more Vitamin B6Vitamin B6 | +181.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
Protein:
14.54 g
Fats:
2.13 g
Carbs:
70.58 g
Water:
11.07 g
Other:
1.68 g
| Contains more ProteinProtein | +18.8% |
| Contains more FatsFats | +309.4% |
| Contains more WaterWater | +530.8% |
| Contains more CarbsCarbs | +2438.8% |
| Contains more OtherOther | +20% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.261 g
Monounsaturated fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
Saturated fat:
Sat. Fat
0.196 g
Monounsaturated fat:
Mono. Fat
0.213 g
Polyunsaturated fat:
Poly. Fat
0.621 g
| Contains more Mono. FatMonounsaturated fat | +803.8% |
| Contains more Poly. FatPolyunsaturated fat | +692.4% |
| Contains less Sat. FatSaturated fat | -84.5% |
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 Sugar |
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| Lower in Glycemic Index |
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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 Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 17.4µg | 81.5µg | 117% |
| Manganese | 1.181mg | 2.735mg | 68% |
| Calcium | 683mg | 22mg | 66% |
| Vitamin B3 | 0.381mg | 6.375mg | 37% |
| Fiber | 2.3g | 11.1g | 35% |
| Vitamin B1 | 0.158mg | 0.566mg | 34% |
| Polyunsaturated fat | 4.921g | 0.621g | 29% |
| Phosphorus | 190mg | 364mg | 25% |
| Carbs | 2.78g | 70.58g | 23% |
| Starch | 52.41g | 22% | |
| Zinc | 1.57mg | 3.68mg | 19% |
| Magnesium | 58mg | 130mg | 17% |
| Vitamin B5 | 0.133mg | 0.949mg | 16% |
| Iron | 2.66mg | 3.77mg | 14% |
| Copper | 0.378mg | 0.506mg | 14% |
| Vitamin B6 | 0.092mg | 0.259mg | 13% |
| Fats | 8.72g | 2.13g | 10% |
| Calories | 144kcal | 337kcal | 10% |
| Folate | 29µg | 7% | |
| Vitamin B2 | 0.102mg | 0.184mg | 6% |
| Choline | 25.8mg | 5% | |
| Protein | 17.27g | 14.54g | 5% |
| Saturated fat | 1.261g | 0.196g | 5% |
| Potassium | 237mg | 403mg | 5% |
| Vitamin E | 0.61mg | 4% | |
| Monounsaturated fat | 1.925g | 0.213g | 4% |
| Vitamin K | 1.8µg | 2% | |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 59.48g | N/A |
| Sugar | 7.84g | N/A | |
| Sodium | 14mg | 5mg | 0% |
| Vitamin A | 1µg | 0% | |
| Trans fat | 0g | 0.005g | N/A |
| Tryptophan | 0.235mg | 0.13mg | 0% |
| Threonine | 0.785mg | 0.442mg | 0% |
| Isoleucine | 0.849mg | 0.566mg | 0% |
| Leucine | 1.392mg | 1.112mg | 0% |
| Lysine | 0.883mg | 0.416mg | 0% |
| Methionine | 0.211mg | 0.251mg | 0% |
| Phenylalanine | 0.835mg | 0.772mg | 0% |
| Valine | 0.87mg | 0.687mg | 0% |
| Histidine | 0.431mg | 0.379mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.048g | N/A |
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%
35%
Minerals Daily Need Coverage Score
87%
150%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 7.84g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 25)
Which food contains less Sodium?
Khorasan wheat contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Khorasan wheat is lower in Saturated fat (difference - 1.065g)
Which food is richer in minerals?
Khorasan wheat is relatively richer in minerals
Which food is richer in vitamins?
Khorasan wheat is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)