Flour vs. Tofu — In-Depth Nutrition Comparison
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How are flour and tofu different?
- Flour is richer in vitamin B1, selenium, folate, vitamin B3, vitamin B2, fiber, and vitamin B5, while tofu is higher in calcium, iron, and copper.
- Flour covers your daily need for vitamin B1, 59% more than tofu.
- Flour contains 30 times more vitamin B3 than tofu. Flour contains 5.904mg of vitamin B3, while tofu contains 0.195mg.
- Flour has a higher glycemic index (72) than tofu (15).
Wheat flour, white, all-purpose, enriched, bleached and Tofu, raw, regular, prepared with calcium sulfate types were used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PhosphorusPhosphorus | +11.3% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +12.7% |
| Contains more SeleniumSelenium | +280.9% |
| Contains more MagnesiumMagnesium | +36.4% |
| Contains more CalciumCalcium | +2233.3% |
| Contains more PotassiumPotassium | +13.1% |
| Contains more IronIron | +15.5% |
| Contains more CopperCopper | +34% |
| Contains more ZincZinc | +14.3% |
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.
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin B1Vitamin B1 | +869.1% |
| Contains more Vitamin B2Vitamin B2 | +850% |
| Contains more Vitamin B3Vitamin B3 | +2927.7% |
| Contains more Vitamin B5Vitamin B5 | +544.1% |
| Contains more FolateFolate | +1120% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +700% |
| Contains more CholineCholine | +176.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.785mg | 0.081mg | 59% |
| Selenium | 33.9µg | 8.9µg | 45% |
| Folate | 183µg | 15µg | 42% |
| Vitamin B3 | 5.904mg | 0.195mg | 36% |
| Vitamin B2 | 0.494mg | 0.052mg | 34% |
| Calcium | 15mg | 350mg | 34% |
| Carbs | 76.31g | 1.87g | 25% |
| Polyunsaturated fat | 0.413g | 2.699g | 15% |
| Calories | 364kcal | 76kcal | 14% |
| Fiber | 2.7g | 0.3g | 10% |
| Iron | 4.64mg | 5.36mg | 9% |
| Vitamin B5 | 0.438mg | 0.068mg | 7% |
| Fats | 0.98g | 4.78g | 6% |
| Protein | 10.33g | 8.08g | 5% |
| Copper | 0.144mg | 0.193mg | 5% |
| Choline | 10.4mg | 28.8mg | 3% |
| Manganese | 0.682mg | 0.605mg | 3% |
| Monounsaturated fat | 0.087g | 1.056g | 2% |
| Saturated fat | 0.155g | 0.691g | 2% |
| Vitamin K | 0.3µg | 2.4µg | 2% |
| Magnesium | 22mg | 30mg | 2% |
| Phosphorus | 108mg | 97mg | 2% |
| Zinc | 0.7mg | 0.8mg | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 73.61g | 1.57g | N/A |
| Potassium | 107mg | 121mg | 0% |
| Sugar | 0.27g | 0.62g | N/A |
| Sodium | 2mg | 7mg | 0% |
| Vitamin E | 0.06mg | 0.01mg | 0% |
| Vitamin B6 | 0.044mg | 0.047mg | 0% |
| Tryptophan | 0.127mg | 0.12mg | 0% |
| Threonine | 0.281mg | 0.402mg | 0% |
| Isoleucine | 0.357mg | 0.435mg | 0% |
| Leucine | 0.71mg | 0.713mg | 0% |
| Lysine | 0.228mg | 0.452mg | 0% |
| Methionine | 0.183mg | 0.108mg | 0% |
| Phenylalanine | 0.52mg | 0.428mg | 0% |
| Valine | 0.415mg | 0.446mg | 0% |
| Histidine | 0.23mg | 0.221mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +27.8% |
| Contains more CarbsCarbs | +3980.7% |
| Contains more FatsFats | +387.8% |
| Contains more WaterWater | +609.3% |
| Contains more OtherOther | +56.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -77.6% |
| Contains more Mono. FatMonounsaturated fat | +1113.8% |
| Contains more Poly. FatPolyunsaturated fat | +553.5% |