Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Tofu vs Khorasan wheat - In-Depth Nutrition Comparison

Compare

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 from Khorasan wheat is 117% higher.
  • Tofu contains 31 times more Calcium than Khorasan wheat. Tofu contains 683mg of Calcium, while Khorasan wheat contains 22mg.

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

Infographic

Tofu vs Khorasan wheat 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 +3004.5%
Contains more Iron +41.7%
Contains more Magnesium +124.1%
Contains more Phosphorus +91.6%
Contains more Potassium +70%
Contains less Sodium -64.3%
Contains more Zinc +134.4%
Contains more Copper +33.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 142% 93% 156% 36% 1% 101% 169%
Contains more Calcium +3004.5%
Contains more Iron +41.7%
Contains more Magnesium +124.1%
Contains more Phosphorus +91.6%
Contains more Potassium +70%
Contains less Sodium -64.3%
Contains more Zinc +134.4%
Contains more Copper +33.9%

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
5
:
Contains more Vitamin A +1560%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +258.2%
Contains more Vitamin B2 +80.4%
Contains more Vitamin B3 +1573.2%
Contains more Vitamin B5 +613.5%
Contains more Vitamin B6 +181.5%
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 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Contains more Vitamin A +1560%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +258.2%
Contains more Vitamin B2 +80.4%
Contains more Vitamin B3 +1573.2%
Contains more Vitamin B5 +613.5%
Contains more Vitamin B6 +181.5%

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
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Khorasan wheat Opinion
Net carbs 0.48g 59.48g Khorasan wheat
Protein 17.27g 14.54g Tofu
Fats 8.72g 2.13g Tofu
Carbs 2.78g 70.58g Khorasan wheat
Calories 144kcal 337kcal Khorasan wheat
Starch g 52.41g Khorasan wheat
Fructose g 0.11g Khorasan wheat
Sugar g 7.84g Tofu
Fiber 2.3g 11.1g Khorasan wheat
Calcium 683mg 22mg Tofu
Iron 2.66mg 3.77mg Khorasan wheat
Magnesium 58mg 130mg Khorasan wheat
Phosphorus 190mg 364mg Khorasan wheat
Potassium 237mg 403mg Khorasan wheat
Sodium 14mg 5mg Khorasan wheat
Zinc 1.57mg 3.68mg Khorasan wheat
Copper 0.378mg 0.506mg Khorasan wheat
Vitamin A 166IU 10IU Tofu
Vitamin E mg 0.61mg Khorasan wheat
Vitamin D 0IU IU Tofu
Vitamin D 0µg µg Tofu
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.566mg Khorasan wheat
Vitamin B2 0.102mg 0.184mg Khorasan wheat
Vitamin B3 0.381mg 6.375mg Khorasan wheat
Vitamin B5 0.133mg 0.949mg Khorasan wheat
Vitamin B6 0.092mg 0.259mg Khorasan wheat
Folate 29µg µg Tofu
Vitamin B12 0µg µg Tofu
Vitamin K µg 1.8µg Khorasan wheat
Tryptophan 0.235mg 0.13mg Tofu
Threonine 0.785mg 0.442mg Tofu
Isoleucine 0.849mg 0.566mg Tofu
Leucine 1.392mg 1.112mg Tofu
Lysine 0.883mg 0.416mg Tofu
Methionine 0.211mg 0.251mg Khorasan wheat
Phenylalanine 0.835mg 0.772mg Tofu
Valine 0.87mg 0.687mg Tofu
Histidine 0.431mg 0.379mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0g 0.005g Tofu
Saturated Fat 1.261g 0.196g Khorasan wheat
Monounsaturated Fat 1.925g 0.213g Tofu
Polyunsaturated fat 4.921g 0.621g Tofu

Which food is preferable for your diet?

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

People also compare

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
36
Khorasan wheat
Mineral Summary Score
77
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
104%
Tofu
87%
Khorasan wheat
Carbohydrates
3%
Tofu
71%
Khorasan wheat
Fats
40%
Tofu
10%
Khorasan wheat

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 7.84g)
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 - 9mg)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 1.065g)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
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 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.

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. 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.