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Tofu vs Flour - In-Depth Nutrition Comparison

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What are the differences between Tofu and Flour?

  • Tofu is higher in Calcium, Copper, Manganese, and Phosphorus, yet Flour is higher in Vitamin B1, Folate, Vitamin B3, Vitamin B2, Selenium, and Iron.
  • Tofu's daily need coverage for Calcium is 67% more.
  • Tofu has 3 times more Copper than Flour. While Tofu has 0.378mg of Copper, Flour has only 0.144mg.

We used Tofu, raw, firm, prepared with calcium sulfate and Wheat flour, white, all-purpose, enriched, bleached types in this article.

Infographic

Tofu vs Flour 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
Tofu
6
:
2
Flour
Contains more Calcium +4453.3%
Contains more Magnesium +163.6%
Contains more Phosphorus +75.9%
Contains more Potassium +121.5%
Contains more Zinc +124.3%
Contains more Copper +162.5%
Contains more Iron +74.4%
Contains less Sodium -85.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Contains more Calcium +4453.3%
Contains more Magnesium +163.6%
Contains more Phosphorus +75.9%
Contains more Potassium +121.5%
Contains more Zinc +124.3%
Contains more Copper +162.5%
Contains more Iron +74.4%
Contains less Sodium -85.7%

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
3
:
7
Flour
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +109.1%
Contains more Vitamin B1 +396.8%
Contains more Vitamin B2 +384.3%
Contains more Vitamin B3 +1449.6%
Contains more Vitamin B5 +229.3%
Contains more Folate +531%
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% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +109.1%
Contains more Vitamin B1 +396.8%
Contains more Vitamin B2 +384.3%
Contains more Vitamin B3 +1449.6%
Contains more Vitamin B5 +229.3%
Contains more Folate +531%

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

All nutrients comparison - raw data values

Nutrient Tofu Flour Opinion
Net carbs 0.48g 73.61g Flour
Protein 17.27g 10.33g Tofu
Fats 8.72g 0.98g Tofu
Carbs 2.78g 76.31g Flour
Calories 144kcal 364kcal Flour
Starch g g
Fructose g g
Sugar g 0.27g Tofu
Fiber 2.3g 2.7g Flour
Calcium 683mg 15mg Tofu
Iron 2.66mg 4.64mg Flour
Magnesium 58mg 22mg Tofu
Phosphorus 190mg 108mg Tofu
Potassium 237mg 107mg Tofu
Sodium 14mg 2mg Flour
Zinc 1.57mg 0.7mg Tofu
Copper 0.378mg 0.144mg Tofu
Vitamin A 166IU 0IU Tofu
Vitamin E mg 0.06mg Flour
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.785mg Flour
Vitamin B2 0.102mg 0.494mg Flour
Vitamin B3 0.381mg 5.904mg Flour
Vitamin B5 0.133mg 0.438mg Flour
Vitamin B6 0.092mg 0.044mg Tofu
Folate 29µg 183µg Flour
Vitamin B12 0µg 0µg
Vitamin K µg 0.3µg Flour
Tryptophan 0.235mg 0.127mg Tofu
Threonine 0.785mg 0.281mg Tofu
Isoleucine 0.849mg 0.357mg Tofu
Leucine 1.392mg 0.71mg Tofu
Lysine 0.883mg 0.228mg Tofu
Methionine 0.211mg 0.183mg Tofu
Phenylalanine 0.835mg 0.52mg Tofu
Valine 0.87mg 0.415mg Tofu
Histidine 0.431mg 0.23mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0g g Flour
Saturated Fat 1.261g 0.155g Flour
Monounsaturated Fat 1.925g 0.087g Tofu
Polyunsaturated fat 4.921g 0.413g Tofu

Which food is preferable for your diet?

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

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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
50
Flour
Mineral Summary Score
77
Tofu
40
Flour

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
62%
Flour
Carbohydrates
3%
Tofu
76%
Flour
Fats
40%
Tofu
5%
Flour

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 57)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 1.106g)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.