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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 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +168%
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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 195% 18% 112% 9% 4% 24% 61%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 105% 201% 22% 42% 11% 1% 22% 65%
Contains more Phosphorus +168%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
10
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 +∞%
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 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 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose g g
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
Vitamin A 0IU 85IU Tofu
Vitamin E 0mg 0.01mg Tofu
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 0µg 2.4µg Tofu
Tryptophan mg 0.12mg Tofu
Threonine mg 0.402mg Tofu
Isoleucine mg 0.435mg Tofu
Leucine mg 0.713mg Tofu
Lysine mg 0.452mg Tofu
Methionine mg 0.108mg Tofu
Phenylalanine mg 0.428mg Tofu
Valine mg 0.446mg Tofu
Histidine mg 0.221mg Tofu
Cholesterol 0mg 0mg
Trans Fat g 0g Wheat gluten
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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
0
Wheat gluten
6
Tofu
Mineral Summary Score
58
Wheat gluten
58
Tofu

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
451%
Wheat gluten
48%
Tofu
Carbohydrates
14%
Wheat gluten
2%
Tofu
Fats
9%
Wheat gluten
22%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.