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  6. Tofu yogurt vs. Groat

Tofu yogurt vs. Groat — In-Depth Nutrition Comparison

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The main differences between tofu yogurt and groat

  • Groat is richer than tofu yogurt in copper, magnesium, phosphorus, vitamin B3, fiber, vitamin B2, protein, zinc, carbs, and vitamin B6.
  • Daily need coverage for copper for groat is 114% higher.

Food types used in this article are Tofu yogurt and Buckwheat.

Infographic

Tofu yogurt vs Groat 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%
Groat
Groat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more CalciumCalcium +555.6%
Contains more SeleniumSelenium +56.6%
Contains more MagnesiumMagnesium +477.5%
Contains more PotassiumPotassium +878.7%
Contains more IronIron +107.5%
Contains more CopperCopper +1366.7%
Contains more ZincZinc +674.2%
Contains more PhosphorusPhosphorus +813.2%
Contains less SodiumSodium -97.1%
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%
Groat
Groat
6
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% 0% 25% 98% 132% 74% 48% 0% 0% 23%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +68.3%
Contains more Vitamin B2Vitamin B2 +2025%
Contains more Vitamin B3Vitamin B3 +2825%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +950%
Contains more FolateFolate +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Groat DV% diff.
Copper 0.075mg 1.1mg 114%
Manganese 1.3mg 57%
Magnesium 40mg 231mg 45%
Phosphorus 38mg 347mg 44%
Vitamin B3 0.24mg 7.02mg 42%
Fiber 0.2g 10g 39%
Vitamin B2 0.02mg 0.425mg 31%
Vitamin B5 1.233mg 25%
Protein 3.5g 13.25g 20%
Carbs 15.96g 71.5g 19%
Zinc 0.31mg 2.4mg 19%
Vitamin B6 0.02mg 0.21mg 15%
Iron 1.06mg 2.2mg 14%
Calories 94kcal 343kcal 12%
Potassium 47mg 460mg 12%
Calcium 118mg 18mg 10%
Selenium 13µg 8.3µg 9%
Choline 48.4mg 9%
Folate 6µg 30µg 6%
Vitamin C 2.5mg 0mg 3%
Vitamin B1 0.06mg 0.101mg 3%
Vitamin K 3.5µg 3%
Fats 1.8g 3.4g 2%
Vitamin E 0.31mg 2%
Saturated fat 0.259g 0.741g 2%
Monounsaturated fat 0.4g 1.04g 2%
Sodium 35mg 1mg 1%
Protein per 100 calories 3.7g 3.9g N/A
Calories per 10 g protein 269kcal 259kcal N/A
Weight per 100 calories 106g 29g N/A
Unsaturated / Saturated Fat ratio 5.5 2.8 N/A
Net carbs 15.76g 61.5g N/A
Sugar 1.24g N/A
Vitamin A 2µg 0µg 0%
Polyunsaturated fat 1.017g 1.039g 0%
Tryptophan 0.192mg 0%
Threonine 0.506mg 0%
Isoleucine 0.498mg 0%
Leucine 0.832mg 0%
Lysine 0.672mg 0%
Methionine 0.172mg 0%
Phenylalanine 0.52mg 0%
Valine 0.678mg 0%
Histidine 0.309mg 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
Groat
Groat
3
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more WaterWater +694.9%
Contains more ProteinProtein +278.6%
Contains more FatsFats +88.9%
Contains more CarbsCarbs +348%

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
Groat
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated fat -65%
Contains more Mono. FatMonounsaturated fat +160%
~equal in Polyunsaturated fat ~1.039g

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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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.