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  6. Tofu yogurt vs. Semolina

Tofu yogurt vs. Semolina — In-Depth Nutrition Comparison

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Important differences between tofu yogurt and semolina

  • Tofu yogurt has less vitamin B6, vitamin B3, copper, phosphorus, vitamin B1, selenium, zinc, and fiber.
  • Semolina's daily need coverage for vitamin B6 is 33% more.
  • Tofu yogurt has 2 times more calcium than semolina. Tofu yogurt has 118mg of calcium, while semolina has 71mg.

The food varieties used in the comparison are Tofu yogurt and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Tofu yogurt vs Semolina 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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more MagnesiumMagnesium +48.1%
Contains more CalciumCalcium +66.2%
Contains more IronIron +43.2%
Contains more PotassiumPotassium +270.2%
Contains more CopperCopper +278.7%
Contains more ZincZinc +229%
Contains more PhosphorusPhosphorus +302.6%
Contains less SodiumSodium -94.3%
Contains more SeleniumSelenium +53.1%

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% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +933.3%
Contains more Vitamin KVitamin K +3400%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +273.3%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +2003.3%
Contains more Vitamin B6Vitamin B6 +2160%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Semolina DV% diff.
Manganese 1.035mg 45%
Vitamin B6 0.02mg 0.452mg 33%
Vitamin B3 0.24mg 5.048mg 30%
Starch 68.29g 28%
Copper 0.075mg 0.284mg 23%
Carbs 15.96g 80.89g 22%
Phosphorus 38mg 153mg 16%
Calories 94kcal 374kcal 14%
Vitamin B1 0.06mg 0.224mg 14%
Selenium 13µg 19.9µg 13%
Vitamin B5 0.672mg 13%
Choline 48.4mg 9%
Protein 3.5g 7.51g 8%
Fiber 0.2g 1.8g 6%
Zinc 0.31mg 1.02mg 6%
Calcium 118mg 71mg 5%
Polyunsaturated fat 1.017g 0.322g 5%
Iron 1.06mg 0.74mg 4%
Potassium 47mg 174mg 4%
Vitamin K 3.5µg 0.1µg 3%
Magnesium 40mg 27mg 3%
Vitamin C 2.5mg 0mg 3%
Vitamin E 0.31mg 0.03mg 2%
Vitamin B2 0.02mg 0.05mg 2%
Folate 6µg 8µg 1%
Fats 1.8g 1.03g 1%
Sodium 35mg 2mg 1%
Net carbs 15.76g 79.09g N/A
Sugar 1.24g 0.33g N/A
Vitamin A 2µg 0%
Saturated fat 0.259g 0.294g 0%
Monounsaturated fat 0.4g 0.258g 0%
Tryptophan 0.103mg 0%
Threonine 0.271mg 0%
Isoleucine 0.339mg 0%
Leucine 0.656mg 0%
Lysine 0.215mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.398mg 0%
Valine 0.47mg 0%
Histidine 0.185mg 0%
Fructose 0.02g 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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more FatsFats +74.8%
Contains more WaterWater +686%
Contains more OtherOther +74.6%
Contains more ProteinProtein +114.6%
Contains more CarbsCarbs +406.8%

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -11.9%
Contains more Mono. FatMonounsaturated fat +55%
Contains more Poly. FatPolyunsaturated fat +215.8%

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.