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  6. Flour vs. Tofu yogurt

Flour vs. Tofu yogurt — In-Depth Nutrition Comparison

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What are the differences between flour and tofu yogurt?

  • Flour is higher in vitamin B1, iron, folate, selenium, vitamin B2, vitamin B3, phosphorus, fiber, and copper, yet tofu yogurt is higher in calcium.
  • Flour's daily need coverage for vitamin B1 is 60% more.
  • Flour has 31 times more folate than tofu yogurt. While flour has 183µg of folate, tofu yogurt has only 6µg.

We used Wheat flour, white, all-purpose, enriched, bleached and Tofu yogurt types in this article.

Infographic

Flour vs Tofu yogurt 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
8
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Contains more PotassiumPotassium +127.7%
Contains more IronIron +337.7%
Contains more CopperCopper +92%
Contains more ZincZinc +125.8%
Contains more PhosphorusPhosphorus +184.2%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +160.8%
Contains more MagnesiumMagnesium +81.8%
Contains more CalciumCalcium +686.7%

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
6
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%
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 8.3% 0.67% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
Contains more Vitamin B1Vitamin B1 +1208.3%
Contains more Vitamin B2Vitamin B2 +2370%
Contains more Vitamin B3Vitamin B3 +2360%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +120%
Contains more FolateFolate +2950%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +416.7%
Contains more Vitamin KVitamin K +1066.7%
Contains more CholineCholine +365.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Tofu yogurt DV% diff.
Vitamin B1 0.785mg 0.06mg 60%
Iron 4.64mg 1.06mg 45%
Folate 183µg 6µg 44%
Selenium 33.9µg 13µg 38%
Vitamin B2 0.494mg 0.02mg 36%
Vitamin B3 5.904mg 0.24mg 35%
Manganese 0.682mg 30%
Carbs 76.31g 15.96g 20%
Protein 10.33g 3.5g 14%
Calories 364kcal 94kcal 14%
Calcium 15mg 118mg 10%
Fiber 2.7g 0.2g 10%
Phosphorus 108mg 38mg 10%
Vitamin B5 0.438mg 9%
Copper 0.144mg 0.075mg 8%
Choline 10.4mg 48.4mg 7%
Polyunsaturated fat 0.413g 1.017g 4%
Magnesium 22mg 40mg 4%
Zinc 0.7mg 0.31mg 4%
Vitamin C 0mg 2.5mg 3%
Vitamin K 0.3µg 3.5µg 3%
Vitamin E 0.06mg 0.31mg 2%
Potassium 107mg 47mg 2%
Vitamin B6 0.044mg 0.02mg 2%
Monounsaturated fat 0.087g 0.4g 1%
Sodium 2mg 35mg 1%
Fats 0.98g 1.8g 1%
Net carbs 73.61g 15.76g N/A
Sugar 0.27g 1.24g N/A
Vitamin A 0µg 2µg 0%
Saturated fat 0.155g 0.259g 0%
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
Contains more ProteinProtein +195.1%
Contains more CarbsCarbs +378.1%
Contains more FatsFats +83.7%
Contains more WaterWater +550.2%
Contains more OtherOther +169.6%

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
15% 24% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
Contains less Sat. FatSaturated fat -40.2%
Contains more Mono. FatMonounsaturated fat +359.8%
Contains more Poly. FatPolyunsaturated fat +146.2%

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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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/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.