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  6. Khorasan wheat vs. Tofu

Khorasan wheat vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between khorasan wheat and tofu

  • Khorasan wheat is higher in selenium, manganese, fiber, vitamin B1, vitamin B3, phosphorus, copper, zinc, and magnesium, yet tofu is higher in calcium.
  • Khorasan wheat covers your daily selenium needs 132% more than tofu.
  • Khorasan wheat contains 37 times more fiber than tofu. While khorasan wheat contains 11.1g of fiber, tofu contains only 0.3g.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Wheat, KAMUT khorasan, uncooked and Tofu, raw, regular, 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
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +333.3%
Contains more PotassiumPotassium +233.1%
Contains more CopperCopper +162.2%
Contains more ZincZinc +360%
Contains more PhosphorusPhosphorus +275.3%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +352.1%
Contains more SeleniumSelenium +815.7%
Contains more CalciumCalcium +1490.9%
Contains more IronIron +42.2%

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
4
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +6000%
Contains more Vitamin B1Vitamin B1 +598.8%
Contains more Vitamin B2Vitamin B2 +253.8%
Contains more Vitamin B3Vitamin B3 +3169.2%
Contains more Vitamin B5Vitamin B5 +1295.6%
Contains more Vitamin B6Vitamin B6 +451.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +33.3%
Contains more CholineCholine +11.6%
~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 8.9µg 132%
Manganese 2.735mg 0.605mg 93%
Fiber 11.1g 0.3g 43%
Vitamin B1 0.566mg 0.081mg 40%
Vitamin B3 6.375mg 0.195mg 39%
Phosphorus 364mg 97mg 38%
Copper 0.506mg 0.193mg 35%
Calcium 22mg 350mg 33%
Zinc 3.68mg 0.8mg 26%
Magnesium 130mg 30mg 24%
Carbs 70.58g 1.87g 23%
Starch 52.41g 22%
Iron 3.77mg 5.36mg 20%
Vitamin B5 0.949mg 0.068mg 18%
Vitamin B6 0.259mg 0.047mg 16%
Polyunsaturated fat 0.621g 2.699g 14%
Protein 14.54g 8.08g 13%
Calories 337kcal 76kcal 13%
Vitamin B2 0.184mg 0.052mg 10%
Potassium 403mg 121mg 8%
Vitamin E 0.61mg 0.01mg 4%
Folate 15µg 4%
Fats 2.13g 4.78g 4%
Saturated fat 0.196g 0.691g 2%
Monounsaturated fat 0.213g 1.056g 2%
Vitamin K 1.8µg 2.4µg 1%
Choline 25.8mg 28.8mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 59.48g 1.57g N/A
Sugar 7.84g 0.62g N/A
Sodium 5mg 7mg 0%
Vitamin A 1µg 0%
Trans fat 0.005g 0g N/A
Tryptophan 0.13mg 0.12mg 0%
Threonine 0.442mg 0.402mg 0%
Isoleucine 0.566mg 0.435mg 0%
Leucine 1.112mg 0.713mg 0%
Lysine 0.416mg 0.452mg 0%
Methionine 0.251mg 0.108mg 0%
Phenylalanine 0.772mg 0.428mg 0%
Valine 0.687mg 0.446mg 0%
Histidine 0.379mg 0.221mg 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
2
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 ProteinProtein +80%
Contains more CarbsCarbs +3674.3%
Contains more OtherOther +133.3%
Contains more FatsFats +124.4%
Contains more WaterWater +663.8%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -71.6%
Contains more Mono. FatMonounsaturated fat +395.8%
Contains more Poly. FatPolyunsaturated fat +334.6%

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/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.