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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 Selenium, and Phosphorus, however, Tofu is richer in Calcium, Vitamin B1, Monounsaturated Fat, and Polyunsaturated fat.
  • Daily need coverage for Selenium from Wheat gluten is 56% higher.
  • Wheat gluten contains 3 times more Phosphorus than Tofu. While Wheat gluten contains 260mg of Phosphorus, Tofu contains only 97mg.

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

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 gluten
Wheat gluten
3
:
7
Tofu
Tofu
Contains more Phosphorus +168%
Contains more Selenium +346.1%
Contains more Calcium +146.5%
Contains more Magnesium +20%
Contains more Potassium +21%
Contains less Sodium -75.9%
Equal in Iron - 5.36
Equal in Zinc - 0.8
Equal in Copper - 0.193
Wheat gluten
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Phosphorus +168%
Contains more Selenium +346.1%
Contains more Calcium +146.5%
Contains more Magnesium +20%
Contains more Potassium +21%
Contains less Sodium -75.9%
Equal in Iron - 5.36
Equal in Zinc - 0.8
Equal in Copper - 0.193

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 gluten
Wheat gluten
0
:
10
Tofu
Tofu
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
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 +∞%
Contains more Vitamin K +∞%
Wheat gluten
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%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
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 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat gluten
Wheat gluten
3
:
2
Tofu
Tofu
Contains more Protein +830.2%
Contains more Carbs +637.4%
Contains more Other +38.9%
Contains more Fats +158.4%
Contains more Water +931.1%
Wheat gluten
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Tofu
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 Protein +830.2%
Contains more Carbs +637.4%
Contains more Other +38.9%
Contains more Fats +158.4%
Contains more Water +931.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat gluten
Wheat gluten
1
:
2
Tofu
Tofu
Contains less Saturated Fat -60.6%
Contains more Monounsaturated Fat +576.9%
Contains more Polyunsaturated fat +233.2%
Wheat gluten
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains less Saturated Fat -60.6%
Contains more Monounsaturated Fat +576.9%
Contains more Polyunsaturated fat +233.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat gluten Tofu
Lower in Sugar ok
Lower in Saturated Fat 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 1.57g Wheat gluten
Protein 75.16g 8.08g Wheat gluten
Fats 1.85g 4.78g Tofu
Carbs 13.79g 1.87g Wheat gluten
Calories 370kcal 76kcal Wheat gluten
Sugar 0g 0.62g Wheat gluten
Fiber 0.6g 0.3g Wheat gluten
Calcium 142mg 350mg Tofu
Iron 5.2mg 5.36mg Tofu
Magnesium 25mg 30mg Tofu
Phosphorus 260mg 97mg Wheat gluten
Potassium 100mg 121mg Tofu
Sodium 29mg 7mg Tofu
Zinc 0.85mg 0.8mg Wheat gluten
Copper 0.182mg 0.193mg Tofu
Manganese 0.605mg Tofu
Selenium 39.7µg 8.9µg Wheat gluten
Vitamin A 0IU 85IU Tofu
Vitamin E 0mg 0.01mg Tofu
Vitamin C 0mg 0.1mg Tofu
Vitamin B1 0mg 0.081mg Tofu
Vitamin B2 0mg 0.052mg Tofu
Vitamin B3 0mg 0.195mg Tofu
Vitamin B5 0mg 0.068mg Tofu
Vitamin B6 0mg 0.047mg Tofu
Folate 0µg 15µg Tofu
Vitamin K 0µg 2.4µg Tofu
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Saturated Fat 0.272g 0.691g Wheat gluten
Monounsaturated Fat 0.156g 1.056g Tofu
Polyunsaturated fat 0.81g 2.699g 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

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
6%
Tofu
Minerals Daily Need Coverage Score
68%
Wheat gluten
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated Fat?
Wheat gluten
Wheat gluten is lower in Saturated Fat (difference - 0.419g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 22mg)
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/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.