Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Tofu vs Khorasan wheat - In-Depth Nutrition Comparison

Compare

A recap on differences between Tofu and Khorasan wheat

  • Tofu is higher in Calcium, yet Khorasan wheat is higher in Selenium, Manganese, Fiber, Vitamin B1, Vitamin B3, Phosphorus, Copper, Zinc, and Magnesium.
  • Khorasan wheat covers your daily Selenium needs 132% more than Tofu.
  • Tofu contains 16 times more Calcium than Khorasan wheat. While Tofu contains 350mg of Calcium, Khorasan wheat contains only 22mg.

Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Wheat, KAMUT khorasan, uncooked.

Infographic

Tofu vs Khorasan wheat infographic
Copy 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
Tofu
2
:
Contains more Iron +42.2%
Contains more Calcium +1490.9%
Contains more Potassium +233.1%
Contains more Magnesium +333.3%
Contains more Copper +162.2%
Contains more Zinc +360%
Contains more Phosphorus +275.3%
Contains less Sodium -28.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 142% 7% 36% 93% 169% 101% 156% 1%
Contains more Iron +42.2%
Contains more Calcium +1490.9%
Contains more Potassium +233.1%
Contains more Magnesium +333.3%
Contains more Copper +162.2%
Contains more Zinc +360%
Contains more Phosphorus +275.3%
Contains less Sodium -28.6%

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
6
:
Contains more Vitamin C +∞%
Contains more Vitamin A +750%
Contains more Vitamin K +33.3%
Contains more Vitamin E +6000%
Contains more Vitamin B1 +598.8%
Contains more Vitamin B2 +253.8%
Contains more Vitamin B3 +3169.2%
Contains more Vitamin B5 +1295.6%
Contains more Vitamin B6 +451.1%
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% 1% 13% 0% 142% 43% 120% 57% 60% 0% 5% 0%
Contains more Vitamin C +∞%
Contains more Vitamin A +750%
Contains more Vitamin K +33.3%
Contains more Vitamin E +6000%
Contains more Vitamin B1 +598.8%
Contains more Vitamin B2 +253.8%
Contains more Vitamin B3 +3169.2%
Contains more Vitamin B5 +1295.6%
Contains more Vitamin B6 +451.1%

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
36
Khorasan wheat
Mineral Summary Score
58
Tofu
88
Khorasan wheat

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
87%
Khorasan wheat
Carbohydrates
2%
Tofu
71%
Khorasan wheat
Fats
22%
Tofu
10%
Khorasan wheat

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Khorasan wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 7.22g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 25)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 0.495g)
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.
Which food is richer in vitamins?
?
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 Khorasan wheat Opinion
Calories 76 337 Khorasan wheat
Protein 8.08 14.54 Khorasan wheat
Fats 4.78 2.13 Tofu
Vitamin C 0.1 0 Tofu
Carbs 1.87 70.58 Khorasan wheat
Cholesterol 0 0
Vitamin D 0 Tofu
Iron 5.36 3.77 Tofu
Calcium 350 22 Tofu
Potassium 121 403 Khorasan wheat
Magnesium 30 130 Khorasan wheat
Sugar 0.62 7.84 Tofu
Fiber 0.3 11.1 Khorasan wheat
Copper 0.193 0.506 Khorasan wheat
Zinc 0.8 3.68 Khorasan wheat
Starch 52.41 Khorasan wheat
Phosphorus 97 364 Khorasan wheat
Sodium 7 5 Khorasan wheat
Vitamin A 85 10 Tofu
Vitamin E 0.01 0.61 Khorasan wheat
Vitamin D 0 Tofu
Vitamin B1 0.081 0.566 Khorasan wheat
Vitamin B2 0.052 0.184 Khorasan wheat
Vitamin B3 0.195 6.375 Khorasan wheat
Vitamin B5 0.068 0.949 Khorasan wheat
Vitamin B6 0.047 0.259 Khorasan wheat
Vitamin B12 0 Tofu
Vitamin K 2.4 1.8 Tofu
Folate 15 Tofu
Trans Fat 0 0.005 Tofu
Saturated Fat 0.691 0.196 Khorasan wheat
Monounsaturated Fat 1.056 0.213 Tofu
Polyunsaturated fat 2.699 0.621 Tofu
Tryptophan 0.12 0.13 Khorasan wheat
Threonine 0.402 0.442 Khorasan wheat
Isoleucine 0.435 0.566 Khorasan wheat
Leucine 0.713 1.112 Khorasan wheat
Lysine 0.452 0.416 Tofu
Methionine 0.108 0.251 Khorasan wheat
Phenylalanine 0.428 0.772 Khorasan wheat
Valine 0.446 0.687 Khorasan wheat
Histidine 0.221 0.379 Khorasan wheat
Fructose 0.11 Khorasan wheat

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.