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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.

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
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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
Flour
2
:
6
Tofu
Contains more Iron +74.4%
Contains less Sodium -85.7%
Contains more Calcium +4453.3%
Contains more Magnesium +163.6%
Contains more Phosphorus +75.9%
Contains more Potassium +121.5%
Contains more Zinc +124.3%
Contains more Copper +162.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Contains more Iron +74.4%
Contains less Sodium -85.7%
Contains more Calcium +4453.3%
Contains more Magnesium +163.6%
Contains more Phosphorus +75.9%
Contains more Potassium +121.5%
Contains more Zinc +124.3%
Contains more Copper +162.5%

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
Flour
7
:
3
Tofu
Contains more Vitamin B1 +396.8%
Contains more Vitamin B2 +384.3%
Contains more Vitamin B3 +1449.6%
Contains more Vitamin B5 +229.3%
Contains more Folate +531%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +109.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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 +396.8%
Contains more Vitamin B2 +384.3%
Contains more Vitamin B3 +1449.6%
Contains more Vitamin B5 +229.3%
Contains more Folate +531%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +109.1%

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.
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
Net carbs 73.61g 0.48g Flour
Protein 10.33g 17.27g Tofu
Fats 0.98g 8.72g Tofu
Carbs 76.31g 2.78g Flour
Calories 364kcal 144kcal Flour
Starch g g
Fructose g g
Sugar 0.27g g Tofu
Fiber 2.7g 2.3g Flour
Calcium 15mg 683mg Tofu
Iron 4.64mg 2.66mg Flour
Magnesium 22mg 58mg Tofu
Phosphorus 108mg 190mg Tofu
Potassium 107mg 237mg Tofu
Sodium 2mg 14mg Flour
Zinc 0.7mg 1.57mg Tofu
Copper 0.144mg 0.378mg Tofu
Vitamin A 0IU 166IU Tofu
Vitamin E 0.06mg mg Flour
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.2mg Tofu
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
Folate 183µg 29µg Flour
Vitamin B12 0µg 0µg
Vitamin K 0.3µg µg Flour
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
Cholesterol 0mg 0mg
Trans Fat g 0g Flour
Saturated Fat 0.155g 1.261g Flour
Monounsaturated Fat 0.087g 1.925g Tofu
Polyunsaturated fat 0.413g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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
50
Flour
11
Tofu
Mineral Summary Score
40
Flour
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
62%
Flour
104%
Tofu
Carbohydrates
76%
Flour
3%
Tofu
Fats
5%
Flour
40%
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

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. 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.