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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.
  • The glycemic index of tofu is lower.

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
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Flour
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +163.6%
Contains more CalciumCalcium +4453.3%
Contains more PotassiumPotassium +121.5%
Contains more CopperCopper +162.5%
Contains more ZincZinc +124.3%
Contains more PhosphorusPhosphorus +75.9%
Contains more ManganeseManganese +73.2%
Contains more IronIron +74.4%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +94.8%

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.
Tofu
Tofu
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Flour
Flour
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +109.1%
Contains more Vitamin B1Vitamin B1 +396.8%
Contains more Vitamin B2Vitamin B2 +384.3%
Contains more Vitamin B3Vitamin B3 +1449.6%
Contains more Vitamin B5Vitamin B5 +229.3%
Contains more FolateFolate +531%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Flour DV% diff.
Calcium 683mg 15mg 67%
Vitamin B1 0.158mg 0.785mg 52%
Folate 29µg 183µg 39%
Vitamin B3 0.381mg 5.904mg 35%
Selenium 17.4µg 33.9µg 30%
Vitamin B2 0.102mg 0.494mg 30%
Polyunsaturated fat 4.921g 0.413g 30%
Copper 0.378mg 0.144mg 26%
Carbs 2.78g 76.31g 25%
Iron 2.66mg 4.64mg 25%
Manganese 1.181mg 0.682mg 22%
Protein 17.27g 10.33g 14%
Fats 8.72g 0.98g 12%
Phosphorus 190mg 108mg 12%
Calories 144kcal 364kcal 11%
Magnesium 58mg 22mg 9%
Zinc 1.57mg 0.7mg 8%
Vitamin B5 0.133mg 0.438mg 6%
Saturated fat 1.261g 0.155g 5%
Monounsaturated fat 1.925g 0.087g 5%
Potassium 237mg 107mg 4%
Vitamin B6 0.092mg 0.044mg 4%
Fiber 2.3g 2.7g 2%
Choline 10.4mg 2%
Sodium 14mg 2mg 1%
Protein per 100 calories 12g 2.8g N/A
Calories per 10 g protein 83kcal 352kcal N/A
Weight per 100 calories 69g 27g N/A
Unsaturated / Saturated Fat ratio 5.4 3.2 N/A
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 73.61g N/A
Sugar 0.27g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.235mg 0.127mg 0%
Threonine 0.785mg 0.281mg 0%
Isoleucine 0.849mg 0.357mg 0%
Leucine 1.392mg 0.71mg 0%
Lysine 0.883mg 0.228mg 0%
Methionine 0.211mg 0.183mg 0%
Phenylalanine 0.835mg 0.52mg 0%
Valine 0.87mg 0.415mg 0%
Histidine 0.431mg 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +67.2%
Contains more FatsFats +789.8%
Contains more WaterWater +485.8%
Contains more OtherOther +204.3%
Contains more CarbsCarbs +2645%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +2112.6%
Contains more Poly. FatPolyunsaturated fat +1091.5%
Contains less Sat. FatSaturated fat -87.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.