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  6. Tofu yogurt vs. Buckwheat

Tofu yogurt vs. Buckwheat — In-Depth Nutrition Comparison

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What are the main differences between tofu yogurt and buckwheat?

  • Tofu yogurt is richer in selenium, calcium, choline, and polyunsaturated fat, yet buckwheat is richer in fiber and copper.
  • Tofu yogurt's daily need coverage for selenium is 20% higher.
  • Tofu yogurt has 17 times more calcium than buckwheat. Tofu yogurt has 118mg of calcium, while buckwheat has 7mg.

We used Tofu yogurt and Buckwheat groats, roasted, cooked types in this comparison.

Infographic

Tofu yogurt vs Buckwheat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more CalciumCalcium +1585.7%
Contains more IronIron +32.5%
Contains more SeleniumSelenium +490.9%
Contains more MagnesiumMagnesium +27.5%
Contains more PotassiumPotassium +87.2%
Contains more CopperCopper +94.7%
Contains more ZincZinc +96.8%
Contains more PhosphorusPhosphorus +84.2%
Contains less SodiumSodium -88.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 8.3% 0.67% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +244.4%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin KVitamin K +84.2%
Contains more CholineCholine +140.8%
Contains more Vitamin B2Vitamin B2 +95%
Contains more Vitamin B3Vitamin B3 +291.7%
Contains more Vitamin B6Vitamin B6 +285%
Contains more FolateFolate +133.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Buckwheat DV% diff.
Selenium 13µg 2.2µg 20%
Manganese 0.403mg 18%
Calcium 118mg 7mg 11%
Fiber 0.2g 2.7g 10%
Copper 0.075mg 0.146mg 8%
Vitamin B5 0.359mg 7%
Polyunsaturated fat 1.017g 0.188g 6%
Choline 48.4mg 20.1mg 5%
Phosphorus 38mg 70mg 5%
Vitamin B6 0.02mg 0.077mg 4%
Vitamin B3 0.24mg 0.94mg 4%
Zinc 0.31mg 0.61mg 3%
Vitamin C 2.5mg 0mg 3%
Magnesium 40mg 51mg 3%
Iron 1.06mg 0.8mg 3%
Vitamin B1 0.06mg 0.04mg 2%
Fats 1.8g 0.62g 2%
Folate 6µg 14µg 2%
Saturated fat 0.259g 0.134g 1%
Vitamin E 0.31mg 0.09mg 1%
Sodium 35mg 4mg 1%
Monounsaturated fat 0.4g 0.188g 1%
Vitamin B2 0.02mg 0.039mg 1%
Potassium 47mg 88mg 1%
Carbs 15.96g 19.94g 1%
Vitamin K 3.5µg 1.9µg 1%
Calories 94kcal 92kcal 0%
Protein 3.5g 3.38g 0%
Net carbs 15.76g 17.24g N/A
Sugar 1.24g 0.9g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.127mg 0%
Leucine 0.212mg 0%
Lysine 0.172mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.133mg 0%
Valine 0.173mg 0%
Histidine 0.079mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more FatsFats +190.3%
Contains more OtherOther +188.4%
Contains more CarbsCarbs +24.9%
~equal in Protein ~3.38g
~equal in Water ~75.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated fat +112.8%
Contains more Poly. FatPolyunsaturated fat +441%
Contains less Sat. FatSaturated fat -48.3%

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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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.