Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Wheat
  5. Compare
  6. Wheat vs. Tofu

Wheat vs. Tofu — In-Depth Nutrition Comparison

Compare

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.

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.
Wheat
Wheat
9
:
1
Tofu
Tofu
Contains more Iron +32.3%
Contains more Magnesium +148.3%
Contains more Phosphorus +167.4%
Contains more Potassium +81.9%
Contains less Sodium -85.7%
Contains more Zinc +165%
Contains more Copper +46.3%
Contains more Manganese +155%
Contains more Selenium +413.8%
Contains more Calcium +1908.8%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Iron +32.3%
Contains more Magnesium +148.3%
Contains more Phosphorus +167.4%
Contains more Potassium +81.9%
Contains less Sodium -85.7%
Contains more Zinc +165%
Contains more Copper +46.3%
Contains more Manganese +155%
Contains more Selenium +413.8%
Contains more Calcium +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.
Wheat
Wheat
6
:
2
Tofu
Tofu
Contains more Vitamin B1 +165.2%
Contains more Vitamin B2 +18.6%
Contains more Vitamin B3 +1668.5%
Contains more Vitamin B5 +603%
Contains more Vitamin B6 +355.4%
Contains more Folate +48.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin B1 +165.2%
Contains more Vitamin B2 +18.6%
Contains more Vitamin B3 +1668.5%
Contains more Vitamin B5 +603%
Contains more Vitamin B6 +355.4%
Contains more Folate +48.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Tofu
Tofu
Contains more Carbs +2458.6%
Contains more Other +27.1%
Contains more Protein +26.2%
Contains more Fats +253%
Contains more Water +538.3%
Wheat
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
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 Carbs +2458.6%
Contains more Other +27.1%
Contains more Protein +26.2%
Contains more Fats +253%
Contains more Water +538.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Tofu
Tofu
Contains less Saturated Fat -64%
Contains more Monounsaturated Fat +459.6%
Contains more Polyunsaturated fat +403.2%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -64%
Contains more Monounsaturated Fat +459.6%
Contains more Polyunsaturated fat +403.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Tofu
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Tofu Opinion
Net carbs 71.13g 0.48g Wheat
Protein 13.68g 17.27g Tofu
Fats 2.47g 8.72g Tofu
Carbs 71.13g 2.78g Wheat
Calories 339kcal 144kcal Wheat
Fiber 2.3g Tofu
Calcium 34mg 683mg Tofu
Iron 3.52mg 2.66mg Wheat
Magnesium 144mg 58mg Wheat
Phosphorus 508mg 190mg Wheat
Potassium 431mg 237mg Wheat
Sodium 2mg 14mg Wheat
Zinc 4.16mg 1.57mg Wheat
Copper 0.553mg 0.378mg Wheat
Manganese 3.012mg 1.181mg Wheat
Selenium 89.4µg 17.4µg Wheat
Vitamin A 0IU 166IU Tofu
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.419mg 0.158mg Wheat
Vitamin B2 0.121mg 0.102mg Wheat
Vitamin B3 6.738mg 0.381mg Wheat
Vitamin B5 0.935mg 0.133mg Wheat
Vitamin B6 0.419mg 0.092mg Wheat
Folate 43µg 29µg Wheat
Tryptophan 0.176mg 0.235mg Tofu
Threonine 0.366mg 0.785mg Tofu
Isoleucine 0.533mg 0.849mg Tofu
Leucine 0.934mg 1.392mg Tofu
Lysine 0.303mg 0.883mg Tofu
Methionine 0.221mg 0.211mg Wheat
Phenylalanine 0.681mg 0.835mg Tofu
Valine 0.594mg 0.87mg Tofu
Histidine 0.322mg 0.431mg Tofu
Saturated Fat 0.454g 1.261g Wheat
Monounsaturated Fat 0.344g 1.925g Tofu
Polyunsaturated fat 0.978g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
Wheat
11%
Tofu
Minerals Daily Need Coverage Score
168%
Wheat
87%
Tofu

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.807g)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 35)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.