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Flour vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between flour and tofu?

  • Flour is higher in vitamin B1, folate, vitamin B3, vitamin B2, selenium, and iron, yet tofu is higher in calcium, copper, manganese, and phosphorus.
  • Tofu's daily need coverage for calcium is 67% more.
  • Flour has 15 times more vitamin B3 than tofu. While flour has 5.904mg of vitamin B3, tofu has only 0.381mg.
  • The glycemic index of tofu is lower.

We used Wheat flour, white, all-purpose, enriched, bleached and Tofu, raw, firm, prepared with calcium sulfate types in this article.

Infographic

Flour 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.
Flour
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Tofu
Tofu
7
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 IronIron +74.4%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +94.8%
Contains more MagnesiumMagnesium +163.6%
Contains more CalciumCalcium +4453.3%
Contains more PotassiumPotassium +121.5%
Contains more CopperCopper +162.5%
Contains more ZincZinc +124.3%
Contains more PhosphorusPhosphorus +75.9%
Contains more ManganeseManganese +73.2%

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.
Flour
Flour
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Tofu
Tofu
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +396.8%
Contains more Vitamin B2Vitamin B2 +384.3%
Contains more Vitamin B3Vitamin B3 +1449.6%
Contains more Vitamin B5Vitamin B5 +229.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +531%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +109.1%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Tofu DV% diff.
Calcium 15mg 683mg 67%
Vitamin B1 0.785mg 0.158mg 52%
Folate 183µg 29µg 39%
Vitamin B3 5.904mg 0.381mg 35%
Selenium 33.9µg 17.4µg 30%
Vitamin B2 0.494mg 0.102mg 30%
Polyunsaturated fat 0.413g 4.921g 30%
Copper 0.144mg 0.378mg 26%
Carbs 76.31g 2.78g 25%
Iron 4.64mg 2.66mg 25%
Manganese 0.682mg 1.181mg 22%
Protein 10.33g 17.27g 14%
Fats 0.98g 8.72g 12%
Phosphorus 108mg 190mg 12%
Calories 364kcal 144kcal 11%
Magnesium 22mg 58mg 9%
Zinc 0.7mg 1.57mg 8%
Vitamin B5 0.438mg 0.133mg 6%
Saturated fat 0.155g 1.261g 5%
Monounsaturated fat 0.087g 1.925g 5%
Potassium 107mg 237mg 4%
Vitamin B6 0.044mg 0.092mg 4%
Fiber 2.7g 2.3g 2%
Choline 10.4mg 2%
Sodium 2mg 14mg 1%
Protein per 100 calories 2.8g 12g N/A
Calories per 10 g protein 352kcal 83kcal N/A
Weight per 100 calories 27g 69g N/A
Unsaturated / Saturated Fat ratio 3.2 5.4 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 73.61g 0.48g N/A
Sugar 0.27g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.127mg 0.235mg 0%
Threonine 0.281mg 0.785mg 0%
Isoleucine 0.357mg 0.849mg 0%
Leucine 0.71mg 1.392mg 0%
Lysine 0.228mg 0.883mg 0%
Methionine 0.183mg 0.211mg 0%
Phenylalanine 0.52mg 0.835mg 0%
Valine 0.415mg 0.87mg 0%
Histidine 0.23mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Tofu
Tofu
4
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 +2645%
Contains more ProteinProtein +67.2%
Contains more FatsFats +789.8%
Contains more WaterWater +485.8%
Contains more OtherOther +204.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 -87.7%
Contains more Mono. FatMonounsaturated fat +2112.6%
Contains more Poly. FatPolyunsaturated fat +1091.5%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.