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  6. Flour vs. Tofu

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.

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
8
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Tofu
Tofu
3
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% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
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 CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +109.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour Tofu
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flour Tofu Opinion
Calories 364kcal 144kcal Flour
Protein 10.33g 17.27g Tofu
Fats 0.98g 8.72g Tofu
Vitamin C 0mg 0.2mg Tofu
Net carbs 73.61g 0.48g Flour
Carbs 76.31g 2.78g Flour
Magnesium 22mg 58mg Tofu
Calcium 15mg 683mg Tofu
Potassium 107mg 237mg Tofu
Iron 4.64mg 2.66mg Flour
Sugar 0.27g Tofu
Fiber 2.7g 2.3g Flour
Copper 0.144mg 0.378mg Tofu
Zinc 0.7mg 1.57mg Tofu
Phosphorus 108mg 190mg Tofu
Sodium 2mg 14mg Flour
Vitamin A 0IU 166IU Tofu
Vitamin E 0.06mg Flour
Manganese 0.682mg 1.181mg Tofu
Selenium 33.9µg 17.4µg Flour
Vitamin B1 0.785mg 0.158mg Flour
Vitamin B2 0.494mg 0.102mg Flour
Vitamin B3 5.904mg 0.381mg Flour
Vitamin B5 0.438mg 0.133mg Flour
Vitamin B6 0.044mg 0.092mg Tofu
Vitamin K 0.3µg Flour
Folate 183µg 29µg Flour
Choline 10.4mg Flour
Saturated Fat 0.155g 1.261g Flour
Monounsaturated Fat 0.087g 1.925g Tofu
Polyunsaturated fat 0.413g 4.921g Tofu
Tryptophan 0.127mg 0.235mg Tofu
Threonine 0.281mg 0.785mg Tofu
Isoleucine 0.357mg 0.849mg Tofu
Leucine 0.71mg 1.392mg Tofu
Lysine 0.228mg 0.883mg Tofu
Methionine 0.183mg 0.211mg Tofu
Phenylalanine 0.52mg 0.835mg Tofu
Valine 0.415mg 0.87mg Tofu
Histidine 0.23mg 0.431mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
46%
Flour
10%
Tofu
Minerals Daily Need Coverage Score
59%
Flour
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 57)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 1.106g)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.