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Wheat vs Tofu - In-Depth Nutrition Comparison

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Important differences between Wheat and Tofu

  • Wheat has more Selenium, Manganese, Phosphorus, Vitamin B3, Vitamin B6, Zinc, Vitamin B1, Magnesium, and Copper, however Tofu has more Calcium.
  • Wheat's daily need coverage for Selenium is 131% more.
  • Wheat has 18 times more Vitamin B3 than Tofu. Wheat has 6.738mg of Vitamin B3, while Tofu has 0.381mg.

The food varieties used in the comparison are Wheat, durum and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
7
:
1
Tofu
Contains more Iron +32.3%
Contains more Magnesium +148.3%
Contains more Phosphorus +167.4%
Contains more Potassium +81.9%
Contains less Sodium -85.7%
Contains more Zinc +165%
Contains more Copper +46.3%
Contains more Calcium +1908.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Contains more Iron +32.3%
Contains more Magnesium +148.3%
Contains more Phosphorus +167.4%
Contains more Potassium +81.9%
Contains less Sodium -85.7%
Contains more Zinc +165%
Contains more Copper +46.3%
Contains more Calcium +1908.8%

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
Wheat
6
:
2
Tofu
Contains more Vitamin B1 +165.2%
Contains more Vitamin B2 +18.6%
Contains more Vitamin B3 +1668.5%
Contains more Vitamin B5 +603%
Contains more Vitamin B6 +355.4%
Contains more Folate +48.3%
Contains more Vitamin A +∞%
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 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 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 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin B1 +165.2%
Contains more Vitamin B2 +18.6%
Contains more Vitamin B3 +1668.5%
Contains more Vitamin B5 +603%
Contains more Vitamin B6 +355.4%
Contains more Folate +48.3%
Contains more Vitamin A +∞%
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.
Wheat Tofu
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Tofu Opinion
Net carbs 71.13g 0.48g Wheat
Protein 13.68g 17.27g Tofu
Fats 2.47g 8.72g Tofu
Carbs 71.13g 2.78g Wheat
Calories 339kcal 144kcal Wheat
Starch g g
Fructose g g
Sugar g g
Fiber g 2.3g Tofu
Calcium 34mg 683mg Tofu
Iron 3.52mg 2.66mg Wheat
Magnesium 144mg 58mg Wheat
Phosphorus 508mg 190mg Wheat
Potassium 431mg 237mg Wheat
Sodium 2mg 14mg Wheat
Zinc 4.16mg 1.57mg Wheat
Copper 0.553mg 0.378mg Wheat
Vitamin A 0IU 166IU Tofu
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.419mg 0.158mg Wheat
Vitamin B2 0.121mg 0.102mg Wheat
Vitamin B3 6.738mg 0.381mg Wheat
Vitamin B5 0.935mg 0.133mg Wheat
Vitamin B6 0.419mg 0.092mg Wheat
Folate 43µg 29µg Wheat
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.176mg 0.235mg Tofu
Threonine 0.366mg 0.785mg Tofu
Isoleucine 0.533mg 0.849mg Tofu
Leucine 0.934mg 1.392mg Tofu
Lysine 0.303mg 0.883mg Tofu
Methionine 0.221mg 0.211mg Wheat
Phenylalanine 0.681mg 0.835mg Tofu
Valine 0.594mg 0.87mg Tofu
Histidine 0.322mg 0.431mg Tofu
Cholesterol 0mg 0mg
Trans Fat g 0g Wheat
Saturated Fat 0.454g 1.261g Wheat
Monounsaturated Fat 0.344g 1.925g Tofu
Polyunsaturated fat 0.978g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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
37
Wheat
11
Tofu
Mineral Summary Score
100
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
82%
Wheat
104%
Tofu
Carbohydrates
71%
Wheat
3%
Tofu
Fats
11%
Wheat
40%
Tofu

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.807g)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 35)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.