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  6. Wheat vs. Tofu

Wheat vs. Tofu — In-Depth Nutrition Comparison

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Important differences between wheat and tofu

  • Wheat has more selenium, manganese, phosphorus, vitamin B3, vitamin B6, zinc, vitamin B1, magnesium, and copper; however, tofu has more calcium.
  • Wheat 's daily need coverage for selenium is 131% more.
  • Wheat has 18 times more vitamin B3 than tofu. Wheat has 6.738mg of vitamin B3, while tofu has 0.381mg.
  • Wheat has a higher glycemic index than tofu.

The food varieties used in the comparison are Wheat, durum and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Wheat vs Tofu 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Tofu
Tofu
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +148.3%
Contains more PotassiumPotassium +81.9%
Contains more IronIron +32.3%
Contains more CopperCopper +46.3%
Contains more ZincZinc +165%
Contains more PhosphorusPhosphorus +167.4%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +155%
Contains more SeleniumSelenium +413.8%
Contains more CalciumCalcium +1908.8%

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 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% 105% 28% 126% 56% 97% 0% 0% 32%
Tofu
Tofu
1
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Contains more Vitamin B1Vitamin B1 +165.2%
Contains more Vitamin B2Vitamin B2 +18.6%
Contains more Vitamin B3Vitamin B3 +1668.5%
Contains more Vitamin B5Vitamin B5 +603%
Contains more Vitamin B6Vitamin B6 +355.4%
Contains more FolateFolate +48.3%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Wheat Tofu DV% diff.
Selenium 89.4µg 17.4µg 131%
Manganese 3.012mg 1.181mg 80%
Calcium 34mg 683mg 65%
Phosphorus 508mg 190mg 45%
Vitamin B3 6.738mg 0.381mg 40%
Polyunsaturated fat 0.978g 4.921g 26%
Vitamin B6 0.419mg 0.092mg 25%
Zinc 4.16mg 1.57mg 24%
Carbs 71.13g 2.78g 23%
Vitamin B1 0.419mg 0.158mg 22%
Magnesium 144mg 58mg 20%
Copper 0.553mg 0.378mg 19%
Vitamin B5 0.935mg 0.133mg 16%
Iron 3.52mg 2.66mg 11%
Calories 339kcal 144kcal 10%
Fats 2.47g 8.72g 10%
Fiber 2.3g 9%
Protein 13.68g 17.27g 7%
Potassium 431mg 237mg 6%
Folate 43µg 29µg 4%
Saturated fat 0.454g 1.261g 4%
Monounsaturated fat 0.344g 1.925g 4%
Sodium 2mg 14mg 1%
Vitamin B2 0.121mg 0.102mg 1%
Protein per 100 calories 4g 12g N/A
Calories per 10 g protein 248kcal 83kcal N/A
Weight per 100 calories 29g 69g N/A
Unsaturated / Saturated Fat ratio 2.9 5.4 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 71.13g 0.48g N/A
Tryptophan 0.176mg 0.235mg 0%
Threonine 0.366mg 0.785mg 0%
Isoleucine 0.533mg 0.849mg 0%
Leucine 0.934mg 1.392mg 0%
Lysine 0.303mg 0.883mg 0%
Methionine 0.221mg 0.211mg 0%
Phenylalanine 0.681mg 0.835mg 0%
Valine 0.594mg 0.87mg 0%
Histidine 0.322mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more CarbsCarbs +2458.6%
Contains more OtherOther +27.1%
Contains more ProteinProtein +26.2%
Contains more FatsFats +253%
Contains more WaterWater +538.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -64%
Contains more Mono. FatMonounsaturated fat +459.6%
Contains more Poly. FatPolyunsaturated fat +403.2%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.