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Tofu vs Flour - In-Depth Nutrition Comparison

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How are Tofu and Flour different?

  • Tofu is richer in Calcium, Iron, and Copper, while Flour is higher in Vitamin B1, Selenium, Folate, Vitamin B3, Vitamin B2, Fiber, and Vitamin B5.
  • Flour covers your daily need of Vitamin B1 59% more than Tofu.
  • Tofu contains 23 times more Calcium than Flour. Tofu contains 350mg of Calcium, while Flour contains 15mg.

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

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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 Iron +15.5%
Contains more Calcium +2233.3%
Contains more Potassium +13.1%
Contains more Magnesium +36.4%
Contains more Copper +34%
Contains more Zinc +14.3%
Contains more Phosphorus +11.3%
Contains less Sodium -71.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Contains more Iron +15.5%
Contains more Calcium +2233.3%
Contains more Potassium +13.1%
Contains more Magnesium +36.4%
Contains more Copper +34%
Contains more Zinc +14.3%
Contains more Phosphorus +11.3%
Contains less Sodium -71.4%

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
4
:
6
Flour
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin K +700%
Contains more Vitamin E +500%
Contains more Vitamin B1 +869.1%
Contains more Vitamin B2 +850%
Contains more Vitamin B3 +2927.7%
Contains more Vitamin B5 +544.1%
Contains more Folate +1120%
Equal in Vitamin B6 - 0.044
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% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin K +700%
Contains more Vitamin E +500%
Contains more Vitamin B1 +869.1%
Contains more Vitamin B2 +850%
Contains more Vitamin B3 +2927.7%
Contains more Vitamin B5 +544.1%
Contains more Folate +1120%
Equal in Vitamin B6 - 0.044

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
50
Flour
Mineral Summary Score
58
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
48%
Tofu
62%
Flour
Carbohydrates
2%
Tofu
76%
Flour
Fats
22%
Tofu
5%
Flour

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Flour
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 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 is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.35g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.536g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 Flour Opinion
Calories 76 364 Flour
Protein 8.08 10.33 Flour
Fats 4.78 0.98 Tofu
Vitamin C 0.1 0 Tofu
Carbs 1.87 76.31 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 4.64 Tofu
Calcium 350 15 Tofu
Potassium 121 107 Tofu
Magnesium 30 22 Tofu
Sugar 0.62 0.27 Flour
Fiber 0.3 2.7 Flour
Copper 0.193 0.144 Tofu
Zinc 0.8 0.7 Tofu
Starch
Phosphorus 97 108 Flour
Sodium 7 2 Flour
Vitamin A 85 0 Tofu
Vitamin E 0.01 0.06 Flour
Vitamin D 0 0
Vitamin B1 0.081 0.785 Flour
Vitamin B2 0.052 0.494 Flour
Vitamin B3 0.195 5.904 Flour
Vitamin B5 0.068 0.438 Flour
Vitamin B6 0.047 0.044 Tofu
Vitamin B12 0 0
Vitamin K 2.4 0.3 Tofu
Folate 15 183 Flour
Trans Fat 0 Flour
Saturated Fat 0.691 0.155 Flour
Monounsaturated Fat 1.056 0.087 Tofu
Polyunsaturated fat 2.699 0.413 Tofu
Tryptophan 0.12 0.127 Flour
Threonine 0.402 0.281 Tofu
Isoleucine 0.435 0.357 Tofu
Leucine 0.713 0.71 Tofu
Lysine 0.452 0.228 Tofu
Methionine 0.108 0.183 Flour
Phenylalanine 0.428 0.52 Flour
Valine 0.446 0.415 Tofu
Histidine 0.221 0.23 Flour
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. 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.