Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Buckwheat
  5. Compare
  6. Buckwheat vs. Tofu

Buckwheat vs. Tofu — In-Depth Nutrition Comparison

Compare

What are the main differences between buckwheat and tofu?

  • Buckwheat has less calcium, manganese, selenium, copper, iron, phosphorus, vitamin B1, and zinc than tofu.
  • Tofu's daily need coverage for calcium is 68% higher.
  • Buckwheat contains less saturated fat.
  • Tofu has a lower glycemic index than buckwheat.

We used Buckwheat groats, roasted, cooked and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Buckwheat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Tofu
Tofu
9
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 less SodiumSodium -71.4%
Contains more MagnesiumMagnesium +13.7%
Contains more CalciumCalcium +9657.1%
Contains more PotassiumPotassium +169.3%
Contains more IronIron +232.5%
Contains more CopperCopper +158.9%
Contains more ZincZinc +157.4%
Contains more PhosphorusPhosphorus +171.4%
Contains more ManganeseManganese +193.1%
Contains more SeleniumSelenium +690.9%

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.
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% 1.8% 10% 9% 18% 22% 18% 0% 4.8% 11%
Tofu
Tofu
5
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 B3Vitamin B3 +146.7%
Contains more Vitamin B5Vitamin B5 +169.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +295%
Contains more Vitamin B2Vitamin B2 +161.5%
Contains more Vitamin B6Vitamin B6 +19.5%
Contains more FolateFolate +107.1%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Tofu DV% diff.
Calcium 7mg 683mg 68%
Manganese 0.403mg 1.181mg 34%
Polyunsaturated fat 0.188g 4.921g 32%
Protein 3.38g 17.27g 28%
Selenium 2.2µg 17.4µg 28%
Copper 0.146mg 0.378mg 26%
Iron 0.8mg 2.66mg 23%
Phosphorus 70mg 190mg 17%
Fats 0.62g 8.72g 12%
Vitamin B1 0.04mg 0.158mg 10%
Zinc 0.61mg 1.57mg 9%
Carbs 19.94g 2.78g 6%
Vitamin B2 0.039mg 0.102mg 5%
Vitamin B5 0.359mg 0.133mg 5%
Saturated fat 0.134g 1.261g 5%
Potassium 88mg 237mg 4%
Folate 14µg 29µg 4%
Choline 20.1mg 4%
Monounsaturated fat 0.188g 1.925g 4%
Calories 92kcal 144kcal 3%
Vitamin B3 0.94mg 0.381mg 3%
Magnesium 51mg 58mg 2%
Fiber 2.7g 2.3g 2%
Vitamin K 1.9µg 2%
Vitamin E 0.09mg 1%
Vitamin B6 0.077mg 0.092mg 1%
Protein per 100 calories 3.7g 12g N/A
Calories per 10 g protein 272kcal 83kcal N/A
Weight per 100 calories 109g 69g N/A
Unsaturated / Saturated Fat ratio 2.8 5.4 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 17.24g 0.48g N/A
Sugar 0.9g N/A
Sodium 4mg 14mg 0%
Tryptophan 0.049mg 0.235mg 0%
Threonine 0.129mg 0.785mg 0%
Isoleucine 0.127mg 0.849mg 0%
Leucine 0.212mg 1.392mg 0%
Lysine 0.172mg 0.883mg 0%
Methionine 0.044mg 0.211mg 0%
Phenylalanine 0.133mg 0.835mg 0%
Valine 0.173mg 0.87mg 0%
Histidine 0.079mg 0.431mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Tofu
Tofu
3
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 +617.3%
Contains more ProteinProtein +410.9%
Contains more FatsFats +1306.5%
Contains more OtherOther +225.6%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 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 -89.4%
Contains more Mono. FatMonounsaturated fat +923.9%
Contains more Poly. FatPolyunsaturated fat +2517.6%

People also compare

Buckwheat
Buckwheat vs Teff
Teff
Buckwheat
Buckwheat vs Wheat
Wheat
Buckwheat
Buckwheat vs Oatmeal
Oatmeal
Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.