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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.5 g
Fats:
1.8 g
Carbs:
15.96 g
Water:
77.5 g
Other:
1.24 g
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
Saturated Fat:
Sat. Fat
0.259 g
Monounsaturated Fat:
Mono. Fat
0.4 g
Polyunsaturated fat:
Poly. Fat
1.017 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 94kcal | 92kcal |
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| Protein | 3.5g | 3.38g |
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| Fats | 1.8g | 0.62g |
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| Vitamin C | 2.5mg | 0mg |
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| Net carbs | 15.76g | 17.24g |
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| Carbs | 15.96g | 19.94g |
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| Magnesium | 40mg | 51mg |
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| Calcium | 118mg | 7mg |
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| Potassium | 47mg | 88mg |
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| Iron | 1.06mg | 0.8mg |
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| Sugar | 1.24g | 0.9g |
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| Fiber | 0.2g | 2.7g |
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| Copper | 0.075mg | 0.146mg |
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| Zinc | 0.31mg | 0.61mg |
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| Phosphorus | 38mg | 70mg |
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| Sodium | 35mg | 4mg |
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| Vitamin A | 33IU | 0IU |
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| Vitamin A | 2µg | 0µg |
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| Vitamin E | 0.31mg | 0.09mg |
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| Manganese | 0.403mg |
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| Selenium | 13µg | 2.2µg |
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| Vitamin B1 | 0.06mg | 0.04mg |
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| Vitamin B2 | 0.02mg | 0.039mg |
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| Vitamin B3 | 0.24mg | 0.94mg |
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| Vitamin B5 | 0.359mg |
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| Vitamin B6 | 0.02mg | 0.077mg |
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| Vitamin K | 3.5µg | 1.9µg |
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| Folate | 6µg | 14µg |
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| Choline | 48.4mg | 20.1mg |
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| Saturated Fat | 0.259g | 0.134g |
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| Monounsaturated Fat | 0.4g | 0.188g |
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| Polyunsaturated fat | 1.017g | 0.188g |
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| Tryptophan | 0.049mg |
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| Threonine | 0.129mg |
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| Isoleucine | 0.127mg |
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| Leucine | 0.212mg |
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| Lysine | 0.172mg |
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| Methionine | 0.044mg |
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| Phenylalanine | 0.133mg |
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| Valine | 0.173mg |
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| Histidine | 0.079mg |
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| Fructose | 0.1g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
7%
8%
Minerals Daily Need Coverage Score
23%
24%
Comparison summary
Which food is lower in glycemic index?
Tofu yogurt is lower in glycemic index (difference - 51)
Which food is cheaper?
Tofu yogurt is cheaper (difference - $2.4)
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 0.34g)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Buckwheat is lower in Saturated Fat (difference - 0.125g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.