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  6. Khorasan wheat vs. Tofu

Khorasan wheat vs. Tofu — In-Depth Nutrition Comparison

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The main differences between khorasan wheat and tofu

  • Khorasan wheat is richer in selenium, manganese, vitamin B3, fiber, vitamin B1, phosphorus, zinc, magnesium, and vitamin B5, yet tofu is richer in calcium.
  • Daily need coverage for selenium for khorasan wheat is 117% higher.
  • Khorasan wheat contains 17 times more vitamin B3 than tofu. Khorasan wheat contains 6.375mg of vitamin B3, while tofu contains 0.381mg.
  • Tofu has a lower glycemic index than khorasan wheat.

Food types used in this article are Wheat, KAMUT khorasan, uncooked and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Khorasan wheat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Tofu
Tofu
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +124.1%
Contains more PotassiumPotassium +70%
Contains more IronIron +41.7%
Contains more CopperCopper +33.9%
Contains more ZincZinc +134.4%
Contains more PhosphorusPhosphorus +91.6%
Contains less SodiumSodium -64.3%
Contains more ManganeseManganese +131.6%
Contains more SeleniumSelenium +368.4%
Contains more CalciumCalcium +3004.5%

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Tofu
Tofu
2
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +258.2%
Contains more Vitamin B2Vitamin B2 +80.4%
Contains more Vitamin B3Vitamin B3 +1573.2%
Contains more Vitamin B5Vitamin B5 +613.5%
Contains more Vitamin B6Vitamin B6 +181.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Khorasan wheat Tofu DV% diff.
Selenium 81.5µg 17.4µg 117%
Manganese 2.735mg 1.181mg 68%
Calcium 22mg 683mg 66%
Vitamin B3 6.375mg 0.381mg 37%
Fiber 11.1g 2.3g 35%
Vitamin B1 0.566mg 0.158mg 34%
Polyunsaturated fat 0.621g 4.921g 29%
Phosphorus 364mg 190mg 25%
Carbs 70.58g 2.78g 23%
Starch 52.41g 22%
Zinc 3.68mg 1.57mg 19%
Magnesium 130mg 58mg 17%
Vitamin B5 0.949mg 0.133mg 16%
Iron 3.77mg 2.66mg 14%
Copper 0.506mg 0.378mg 14%
Vitamin B6 0.259mg 0.092mg 13%
Fats 2.13g 8.72g 10%
Calories 337kcal 144kcal 10%
Folate 29µg 7%
Vitamin B2 0.184mg 0.102mg 6%
Choline 25.8mg 5%
Protein 14.54g 17.27g 5%
Saturated fat 0.196g 1.261g 5%
Potassium 403mg 237mg 5%
Vitamin E 0.61mg 4%
Monounsaturated fat 0.213g 1.925g 4%
Vitamin K 1.8µg 2%
Vitamin C 0mg 0.2mg 0%
Net carbs 59.48g 0.48g N/A
Sugar 7.84g N/A
Sodium 5mg 14mg 0%
Vitamin A 1µg 0%
Trans fat 0.005g 0g N/A
Tryptophan 0.13mg 0.235mg 0%
Threonine 0.442mg 0.785mg 0%
Isoleucine 0.566mg 0.849mg 0%
Leucine 1.112mg 1.392mg 0%
Lysine 0.416mg 0.883mg 0%
Methionine 0.251mg 0.211mg 0%
Phenylalanine 0.772mg 0.835mg 0%
Valine 0.687mg 0.87mg 0%
Histidine 0.379mg 0.431mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Tofu
Tofu
3
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 CarbsCarbs +2438.8%
Contains more OtherOther +20%
Contains more ProteinProtein +18.8%
Contains more FatsFats +309.4%
Contains more WaterWater +530.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -84.5%
Contains more Mono. FatMonounsaturated fat +803.8%
Contains more Poly. FatPolyunsaturated fat +692.4%

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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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.