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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 from 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.

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
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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 Iron +41.7%
Contains more Magnesium +124.1%
Contains more Phosphorus +91.6%
Contains more Potassium +70%
Contains less Sodium -64.3%
Contains more Zinc +134.4%
Contains more Copper +33.9%
Contains more Calcium +3004.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 142% 93% 156% 36% 1% 101% 169%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Contains more Iron +41.7%
Contains more Magnesium +124.1%
Contains more Phosphorus +91.6%
Contains more Potassium +70%
Contains less Sodium -64.3%
Contains more Zinc +134.4%
Contains more Copper +33.9%
Contains more Calcium +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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Tofu
Contains more Vitamin B1 +258.2%
Contains more Vitamin B2 +80.4%
Contains more Vitamin B3 +1573.2%
Contains more Vitamin B5 +613.5%
Contains more Vitamin B6 +181.5%
Contains more Vitamin A +1560%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin B1 +258.2%
Contains more Vitamin B2 +80.4%
Contains more Vitamin B3 +1573.2%
Contains more Vitamin B5 +613.5%
Contains more Vitamin B6 +181.5%
Contains more Vitamin A +1560%
Contains more Vitamin C +∞%

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.
Khorasan wheat Tofu
Lower in Sugar ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Khorasan wheat Tofu Opinion
Net carbs 59.48g 0.48g Khorasan wheat
Protein 14.54g 17.27g Tofu
Fats 2.13g 8.72g Tofu
Carbs 70.58g 2.78g Khorasan wheat
Calories 337kcal 144kcal Khorasan wheat
Starch 52.41g g Khorasan wheat
Fructose 0.11g g Khorasan wheat
Sugar 7.84g g Tofu
Fiber 11.1g 2.3g Khorasan wheat
Calcium 22mg 683mg Tofu
Iron 3.77mg 2.66mg Khorasan wheat
Magnesium 130mg 58mg Khorasan wheat
Phosphorus 364mg 190mg Khorasan wheat
Potassium 403mg 237mg Khorasan wheat
Sodium 5mg 14mg Khorasan wheat
Zinc 3.68mg 1.57mg Khorasan wheat
Copper 0.506mg 0.378mg Khorasan wheat
Vitamin A 10IU 166IU Tofu
Vitamin E 0.61mg mg Khorasan wheat
Vitamin D IU 0IU Tofu
Vitamin D µg 0µg Tofu
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.566mg 0.158mg Khorasan wheat
Vitamin B2 0.184mg 0.102mg Khorasan wheat
Vitamin B3 6.375mg 0.381mg Khorasan wheat
Vitamin B5 0.949mg 0.133mg Khorasan wheat
Vitamin B6 0.259mg 0.092mg Khorasan wheat
Folate µg 29µg Tofu
Vitamin B12 µg 0µg Tofu
Vitamin K 1.8µg µg Khorasan wheat
Tryptophan 0.13mg 0.235mg Tofu
Threonine 0.442mg 0.785mg Tofu
Isoleucine 0.566mg 0.849mg Tofu
Leucine 1.112mg 1.392mg Tofu
Lysine 0.416mg 0.883mg Tofu
Methionine 0.251mg 0.211mg Khorasan wheat
Phenylalanine 0.772mg 0.835mg Tofu
Valine 0.687mg 0.87mg Tofu
Histidine 0.379mg 0.431mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0.005g 0g Tofu
Saturated Fat 0.196g 1.261g Khorasan wheat
Monounsaturated Fat 0.213g 1.925g Tofu
Polyunsaturated fat 0.621g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat 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
36
Khorasan wheat
11
Tofu
Mineral Summary Score
88
Khorasan wheat
77
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
87%
Khorasan wheat
104%
Tofu
Carbohydrates
71%
Khorasan wheat
3%
Tofu
Fats
10%
Khorasan wheat
40%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 7.84g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 25)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 1.065g)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
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 vitamins?
?
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. 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.