Wheat vs. Tofu — In-Depth Nutrition Comparison
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Summary of differences between wheat and tofu
- Wheat has more selenium, manganese, phosphorus, vitamin B3, copper, zinc, vitamin B6, vitamin B1, and magnesium; however, tofu is higher in calcium.
- Wheat covers your daily need for selenium, 146% more than tofu.
- Wheat has 35 times more vitamin B3 than tofu. While wheat has 6.738mg of vitamin B3, tofu has only 0.195mg.
- The glycemic index of wheat is higher.
These are the specific foods used in this comparison Wheat, durum and Tofu, raw, regular, 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 | +380% |
| Contains more PotassiumPotassium | +256.2% |
| Contains more CopperCopper | +186.5% |
| Contains more ZincZinc | +420% |
| Contains more PhosphorusPhosphorus | +423.7% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +397.9% |
| Contains more SeleniumSelenium | +904.5% |
| Contains more CalciumCalcium | +929.4% |
| Contains more IronIron | +52.3% |
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 | +417.3% |
| Contains more Vitamin B2Vitamin B2 | +132.7% |
| Contains more Vitamin B3Vitamin B3 | +3355.4% |
| Contains more Vitamin B5Vitamin B5 | +1275% |
| Contains more Vitamin B6Vitamin B6 | +791.5% |
| Contains more FolateFolate | +186.7% |
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 89.4µg | 8.9µg | 146% |
| Manganese | 3.012mg | 0.605mg | 105% |
| Phosphorus | 508mg | 97mg | 59% |
| Vitamin B3 | 6.738mg | 0.195mg | 41% |
| Copper | 0.553mg | 0.193mg | 40% |
| Calcium | 34mg | 350mg | 32% |
| Zinc | 4.16mg | 0.8mg | 31% |
| Vitamin B6 | 0.419mg | 0.047mg | 29% |
| Vitamin B1 | 0.419mg | 0.081mg | 28% |
| Magnesium | 144mg | 30mg | 27% |
| Carbs | 71.13g | 1.87g | 23% |
| Iron | 3.52mg | 5.36mg | 23% |
| Vitamin B5 | 0.935mg | 0.068mg | 17% |
| Calories | 339kcal | 76kcal | 13% |
| Polyunsaturated fat | 0.978g | 2.699g | 11% |
| Protein | 13.68g | 8.08g | 11% |
| Potassium | 431mg | 121mg | 9% |
| Folate | 43µg | 15µg | 7% |
| Choline | 28.8mg | 5% | |
| Vitamin B2 | 0.121mg | 0.052mg | 5% |
| Fats | 2.47g | 4.78g | 4% |
| Vitamin K | 2.4µg | 2% | |
| Monounsaturated fat | 0.344g | 1.056g | 2% |
| Saturated fat | 0.454g | 0.691g | 1% |
| Fiber | 0.3g | 1% | |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 71.13g | 1.57g | N/A |
| Sugar | 0.62g | N/A | |
| Sodium | 2mg | 7mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.176mg | 0.12mg | 0% |
| Threonine | 0.366mg | 0.402mg | 0% |
| Isoleucine | 0.533mg | 0.435mg | 0% |
| Leucine | 0.934mg | 0.713mg | 0% |
| Lysine | 0.303mg | 0.452mg | 0% |
| Methionine | 0.221mg | 0.108mg | 0% |
| Phenylalanine | 0.681mg | 0.428mg | 0% |
| Valine | 0.594mg | 0.446mg | 0% |
| Histidine | 0.322mg | 0.221mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +69.3% |
| Contains more CarbsCarbs | +3703.7% |
| Contains more OtherOther | +147.2% |
| Contains more FatsFats | +93.5% |
| Contains more WaterWater | +672.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -34.3% |
| Contains more Mono. FatMonounsaturated fat | +207% |
| Contains more Poly. FatPolyunsaturated fat | +176% |