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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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu yogurt Buckwheat
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu yogurt Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
6%
Tofu yogurt
8%
Buckwheat
Minerals Daily Need Coverage Score
23%
Tofu yogurt
24%
Buckwheat

Comparison summary

Which food is lower in glycemic index?
Tofu yogurt
Tofu yogurt is lower in glycemic index (difference - 51)
Which food is cheaper?
Tofu yogurt
Tofu yogurt is cheaper (difference - $2.4)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.34g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 31mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 0.125g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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?
?
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.

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.