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  6. Wheat gluten vs. Tofu

Wheat gluten vs. Tofu — In-Depth Nutrition Comparison

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How are wheat gluten and tofu different?

  • Wheat gluten is higher in protein, selenium, and phosphorus; however, tofu is richer in calcium, vitamin B1, monounsaturated fat, and polyunsaturated fat.
  • Daily need coverage for protein for wheat gluten is 160% higher.
  • Wheat gluten contains 7 times more carbs than tofu. While wheat gluten contains 13.79g of carbs, tofu contains only 1.87g.
  • Tofu has a lower glycemic index (15) than wheat gluten (64).

Vital wheat gluten and Tofu, raw, regular, prepared with calcium sulfate are the varieties used in this article.

Infographic

Wheat gluten vs Tofu infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Tofu
Tofu
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PhosphorusPhosphorus +168%
Contains more SeleniumSelenium +346.1%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +146.5%
Contains more PotassiumPotassium +21%
Contains less SodiumSodium -75.9%
Contains more ManganeseManganese +∞%
~equal in Iron ~5.36mg
~equal in Copper ~0.193mg
~equal in Zinc ~0.8mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% 0% 0% 0% 0% 0% 0% 0% 0%
Tofu
Tofu
9
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 0.33% 0% 0% 0.2% 20% 12% 3.7% 4.1% 11% 0% 6% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat gluten Tofu DV% diff.
Protein 75.16g 8.08g 134%
Selenium 39.7µg 8.9µg 56%
Manganese 0.605mg 26%
Phosphorus 260mg 97mg 23%
Calcium 142mg 350mg 21%
Calories 370kcal 76kcal 15%
Polyunsaturated fat 0.81g 2.699g 13%
Vitamin B1 0mg 0.081mg 7%
Fats 1.85g 4.78g 5%
Choline 28.8mg 5%
Carbs 13.79g 1.87g 4%
Vitamin B2 0mg 0.052mg 4%
Vitamin B6 0mg 0.047mg 4%
Folate 0µg 15µg 4%
Iron 5.2mg 5.36mg 2%
Vitamin K 0µg 2.4µg 2%
Saturated fat 0.272g 0.691g 2%
Monounsaturated fat 0.156g 1.056g 2%
Magnesium 25mg 30mg 1%
Potassium 100mg 121mg 1%
Fiber 0.6g 0.3g 1%
Copper 0.182mg 0.193mg 1%
Sodium 29mg 7mg 1%
Vitamin B3 0mg 0.195mg 1%
Vitamin B5 0mg 0.068mg 1%
Protein per 100 calories 20g 11g N/A
Calories per 10 g protein 49kcal 94kcal N/A
Weight per 100 calories 27g 132g N/A
Unsaturated / Saturated Fat ratio 3.6 5.4 N/A
Vitamin C 0mg 0.1mg 0%
Net carbs 13.19g 1.57g N/A
Sugar 0g 0.62g N/A
Zinc 0.85mg 0.8mg 0%
Vitamin E 0mg 0.01mg 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more ProteinProtein +830.2%
Contains more CarbsCarbs +637.4%
Contains more FatsFats +158.4%
Contains more WaterWater +931.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -60.6%
Contains more Mono. FatMonounsaturated fat +576.9%
Contains more Poly. FatPolyunsaturated fat +233.2%

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 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/172476/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.