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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, and choline, 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Contains more ManganeseManganese +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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 8.3% 0% 0.67% 6.2% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5%
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% 1.8% 10% 9% 18% 22% 18% 0% 4.8% 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 Vitamin B2Vitamin B2 +95%
Contains more Vitamin B3Vitamin B3 +291.7%
Contains more Vitamin B5Vitamin B5 +∞%
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%
Phosphorus 38mg 70mg 5%
Choline 48.4mg 20.1mg 5%
Vitamin B3 0.24mg 0.94mg 4%
Vitamin B6 0.02mg 0.077mg 4%
Vitamin C 2.5mg 0mg 3%
Magnesium 40mg 51mg 3%
Iron 1.06mg 0.8mg 3%
Zinc 0.31mg 0.61mg 3%
Fats 1.8g 0.62g 2%
Vitamin B1 0.06mg 0.04mg 2%
Folate 6µg 14µg 2%
Carbs 15.96g 19.94g 1%
Potassium 47mg 88mg 1%
Sodium 35mg 4mg 1%
Vitamin E 0.31mg 0.09mg 1%
Vitamin B2 0.02mg 0.039mg 1%
Vitamin K 3.5µg 1.9µg 1%
Saturated fat 0.259g 0.134g 1%
Monounsaturated fat 0.4g 0.188g 1%
Calories 94kcal 92kcal 0%
Protein 3.5g 3.38g 0%
Protein per 100 calories 3.7g 3.7g N/A
Calories per 10 g protein 269kcal 272kcal N/A
Weight per 100 calories 106g 109g N/A
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 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.