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  6. Tofu yogurt vs. Khorasan wheat

Tofu yogurt vs. Khorasan wheat — In-Depth Nutrition Comparison

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The main differences between tofu yogurt and khorasan wheat

  • Khorasan wheat is richer than tofu yogurt in selenium, copper, phosphorus, fiber, vitamin B1, vitamin B3, iron, zinc, protein, and magnesium.
  • Daily need coverage for selenium for khorasan wheat is 125% higher.

Food types used in this article are Tofu yogurt and Wheat, KAMUT khorasan, uncooked.

Infographic

Tofu yogurt vs Khorasan wheat 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more CalciumCalcium +436.4%
Contains more MagnesiumMagnesium +225%
Contains more PotassiumPotassium +757.4%
Contains more IronIron +255.7%
Contains more CopperCopper +574.7%
Contains more ZincZinc +1087.1%
Contains more PhosphorusPhosphorus +857.9%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +526.9%

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% 0.33% 12% 142% 42% 120% 57% 60% 0% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin KVitamin K +94.4%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +96.8%
Contains more Vitamin B1Vitamin B1 +843.3%
Contains more Vitamin B2Vitamin B2 +820%
Contains more Vitamin B3Vitamin B3 +2556.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1195%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Khorasan wheat DV% diff.
Selenium 13µg 81.5µg 125%
Manganese 2.735mg 119%
Copper 0.075mg 0.506mg 48%
Phosphorus 38mg 364mg 47%
Fiber 0.2g 11.1g 44%
Vitamin B1 0.06mg 0.566mg 42%
Vitamin B3 0.24mg 6.375mg 38%
Iron 1.06mg 3.77mg 34%
Zinc 0.31mg 3.68mg 31%
Protein 3.5g 14.54g 22%
Starch 52.41g 22%
Magnesium 40mg 130mg 21%
Vitamin B5 0.949mg 19%
Carbs 15.96g 70.58g 18%
Vitamin B6 0.02mg 0.259mg 18%
Vitamin B2 0.02mg 0.184mg 13%
Calories 94kcal 337kcal 12%
Calcium 118mg 22mg 10%
Potassium 47mg 403mg 10%
Choline 48.4mg 25.8mg 4%
Vitamin C 2.5mg 0mg 3%
Polyunsaturated fat 1.017g 0.621g 3%
Omega-3 (ALA) 0.048g 3%
Vitamin E 0.31mg 0.61mg 2%
Folate 6µg 2%
Fats 1.8g 2.13g 1%
Sodium 35mg 5mg 1%
Vitamin K 3.5µg 1.8µg 1%
Protein per 100 calories 3.7g 4.3g N/A
Calories per 10 g protein 269kcal 232kcal N/A
Weight per 100 calories 106g 30g N/A
Unsaturated / Saturated Fat ratio 5.5 4.3 N/A
Net carbs 15.76g 59.48g N/A
Sugar 1.24g 7.84g N/A
Vitamin A 2µg 1µg 0%
Trans fat 0g 0.005g N/A
Saturated fat 0.259g 0.196g 0%
Monounsaturated fat 0.4g 0.213g 0%
Tryptophan 0.13mg 0%
Threonine 0.442mg 0%
Isoleucine 0.566mg 0%
Leucine 1.112mg 0%
Lysine 0.416mg 0%
Methionine 0.251mg 0%
Phenylalanine 0.772mg 0%
Valine 0.687mg 0%
Histidine 0.379mg 0%
Fructose 0.11g 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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more WaterWater +600.1%
Contains more ProteinProtein +315.4%
Contains more FatsFats +18.3%
Contains more CarbsCarbs +342.2%

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
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains more Mono. FatMonounsaturated fat +87.8%
Contains more Poly. FatPolyunsaturated fat +63.8%
Contains less Sat. FatSaturated fat -24.3%

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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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.