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  6. Wheat gluten vs. Tofu yogurt

Wheat gluten vs. Tofu yogurt — In-Depth Nutrition Comparison

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How are Wheat gluten and Tofu yogurt different?

  • Wheat gluten is higher than Tofu yogurt in Iron, Selenium, Phosphorus, and Copper.
  • Wheat gluten covers your daily need of Iron 52% more than Tofu yogurt.
  • Wheat gluten contains 7 times more Phosphorus than Tofu yogurt. Wheat gluten contains 260mg of Phosphorus, while Tofu yogurt contains 38mg.

Vital wheat gluten and Tofu yogurt types were used in this article.

Infographic

Wheat gluten vs Tofu yogurt 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Contains more CalciumCalcium +20.3%
Contains more PotassiumPotassium +112.8%
Contains more IronIron +390.6%
Contains more CopperCopper +142.7%
Contains more ZincZinc +174.2%
Contains more PhosphorusPhosphorus +584.2%
Contains less SodiumSodium -17.1%
Contains more SeleniumSelenium +205.4%
Contains more MagnesiumMagnesium +60%
~equal in Manganese ~mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 8.3% 2% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

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
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
Contains more ProteinProtein +2047.4%
Contains more CarbsCarbs +15.7%
Contains more WaterWater +845.1%
Contains more OtherOther +24%
~equal in Fats ~1.8g

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
15% 24% 61%
Saturated Fat: Sat. Fat 0.259 g
Monounsaturated Fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
Contains more Mono. FatMonounsaturated Fat +156.4%
Contains more Poly. FatPolyunsaturated fat +25.6%
~equal in Saturated Fat ~0.259g

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 yogurt
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wheat gluten Tofu yogurt Opinion
Calories 370kcal 94kcal Wheat gluten
Protein 75.16g 3.5g Wheat gluten
Fats 1.85g 1.8g Wheat gluten
Vitamin C 0mg 2.5mg Tofu yogurt
Net carbs 13.19g 15.76g Tofu yogurt
Carbs 13.79g 15.96g Tofu yogurt
Magnesium 25mg 40mg Tofu yogurt
Calcium 142mg 118mg Wheat gluten
Potassium 100mg 47mg Wheat gluten
Iron 5.2mg 1.06mg Wheat gluten
Sugar 0g 1.24g Wheat gluten
Fiber 0.6g 0.2g Wheat gluten
Copper 0.182mg 0.075mg Wheat gluten
Zinc 0.85mg 0.31mg Wheat gluten
Phosphorus 260mg 38mg Wheat gluten
Sodium 29mg 35mg Wheat gluten
Vitamin A 0IU 33IU Tofu yogurt
Vitamin A 0µg 2µg Tofu yogurt
Vitamin E 0mg 0.31mg Tofu yogurt
Selenium 39.7µg 13µg Wheat gluten
Vitamin B1 0mg 0.06mg Tofu yogurt
Vitamin B2 0mg 0.02mg Tofu yogurt
Vitamin B3 0mg 0.24mg Tofu yogurt
Vitamin B6 0mg 0.02mg Tofu yogurt
Vitamin K 0µg 3.5µg Tofu yogurt
Folate 0µg 6µg Tofu yogurt
Choline 48.4mg Tofu yogurt
Saturated Fat 0.272g 0.259g Tofu yogurt
Monounsaturated Fat 0.156g 0.4g Tofu yogurt
Polyunsaturated fat 0.81g 1.017g Tofu yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Tofu yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
7%
Tofu yogurt
Minerals Daily Need Coverage Score
68%
Wheat gluten
23%
Tofu yogurt

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 1.24g)
Which food contains less Sodium?
Wheat gluten
Wheat gluten contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Wheat gluten
Wheat gluten is relatively richer in minerals
Which food is lower in Saturated Fat?
Tofu yogurt
Tofu yogurt is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Tofu yogurt
Tofu yogurt is lower in glycemic index (difference - 64)
Which food is richer in vitamins?
Tofu yogurt
Tofu yogurt 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 ($)

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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/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.