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
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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.
| 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.
| 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Monounsaturated fat | 0.344g | 1.925g | 4% |
| Saturated fat | 0.454g | 1.261g | 4% |
| Sodium | 2mg | 14mg | 1% |
| Vitamin B2 | 0.121mg | 0.102mg | 1% |
| 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
| 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
| Contains less Sat. FatSaturated fat | -64% |
| Contains more Mono. FatMonounsaturated fat | +459.6% |
| Contains more Poly. FatPolyunsaturated fat | +403.2% |