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Wheat gluten vs. Tofu — In-Depth Nutrition Comparison

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How are Wheat gluten and Tofu different?

  • Wheat gluten is richer in Selenium, Iron, and Phosphorus, while Tofu is higher in Calcium, Copper, Vitamin B1, Magnesium, Vitamin B2, Folate, and Vitamin B6.
  • Tofu covers your daily need of Calcium 54% more than Wheat gluten.
  • Wheat gluten contains 2 times more Selenium than Tofu. Wheat gluten contains 39.7µg of Selenium, while Tofu contains 17.4µg.

Vital wheat gluten and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.

Infographic

Wheat gluten 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.
Contains more Iron +95.5%
Contains more Phosphorus +36.8%
Contains more Selenium +128.2%
Contains more Calcium +381%
Contains more Magnesium +132%
Contains more Potassium +137%
Contains less Sodium -51.7%
Contains more Zinc +84.7%
Contains more Copper +107.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Iron +95.5%
Contains more Phosphorus +36.8%
Contains more Selenium +128.2%
Contains more Calcium +381%
Contains more Magnesium +132%
Contains more Potassium +137%
Contains less Sodium -51.7%
Contains more Zinc +84.7%
Contains more Copper +107.7%

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.
:
8
Tofu
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
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% 0% 0% 0% 0% 0% 0% 0% 0%
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +335.2%
Contains more Carbs +396%
Contains more Fats +371.4%
Contains more Water +751.6%
Contains more Other +40%
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
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 Protein +335.2%
Contains more Carbs +396%
Contains more Fats +371.4%
Contains more Water +751.6%
Contains more Other +40%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -78.4%
Contains more Monounsaturated Fat +1134%
Contains more Polyunsaturated fat +507.5%
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -78.4%
Contains more Monounsaturated Fat +1134%
Contains more Polyunsaturated fat +507.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat gluten Tofu Opinion
Net carbs 13.19g 0.48g Wheat gluten
Protein 75.16g 17.27g Wheat gluten
Fats 1.85g 8.72g Tofu
Carbs 13.79g 2.78g Wheat gluten
Calories 370kcal 144kcal Wheat gluten
Fiber 0.6g 2.3g Tofu
Calcium 142mg 683mg Tofu
Iron 5.2mg 2.66mg Wheat gluten
Magnesium 25mg 58mg Tofu
Phosphorus 260mg 190mg Wheat gluten
Potassium 100mg 237mg Tofu
Sodium 29mg 14mg Tofu
Zinc 0.85mg 1.57mg Tofu
Copper 0.182mg 0.378mg Tofu
Manganese 1.181mg Tofu
Selenium 39.7µg 17.4µg Wheat gluten
Vitamin A 0IU 166IU Tofu
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0mg 0.158mg Tofu
Vitamin B2 0mg 0.102mg Tofu
Vitamin B3 0mg 0.381mg Tofu
Vitamin B5 0mg 0.133mg Tofu
Vitamin B6 0mg 0.092mg Tofu
Folate 0µg 29µg Tofu
Tryptophan 0.235mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.849mg Tofu
Leucine 1.392mg Tofu
Lysine 0.883mg Tofu
Methionine 0.211mg Tofu
Phenylalanine 0.835mg Tofu
Valine 0.87mg Tofu
Histidine 0.431mg Tofu
Saturated Fat 0.272g 1.261g Wheat gluten
Monounsaturated Fat 0.156g 1.925g Tofu
Polyunsaturated fat 0.81g 4.921g Tofu

Which food is preferable for your diet?

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

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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
0%
Wheat gluten
11%
Tofu
Minerals Daily Need Coverage Score
68%
Wheat gluten
87%
Tofu

Comparison summary

Which food is lower in Saturated Fat?
Wheat gluten
Wheat gluten is lower in Saturated Fat (difference - 0.989g)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 49)
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.