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  6. Groat vs. Tofu

Groat vs. Tofu — In-Depth Nutrition Comparison

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The main differences between groat and tofu

  • Groat is richer in copper, vitamin B3, magnesium, fiber, vitamin B2, phosphorus, vitamin B5, and vitamin B6, yet tofu is richer in calcium and selenium.
  • Daily need coverage for copper for groat is 80% higher.
  • Groat contains 18 times more vitamin B3 than tofu. Groat contains 7.02mg of vitamin B3, while tofu contains 0.381mg.
  • Tofu has a lower glycemic index than groat.

Food types used in this article are Buckwheat and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Groat 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.
Groat
Groat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Tofu
Tofu
3
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 MagnesiumMagnesium +298.3%
Contains more PotassiumPotassium +94.1%
Contains more CopperCopper +191%
Contains more ZincZinc +52.9%
Contains more PhosphorusPhosphorus +82.6%
Contains less SodiumSodium -92.9%
Contains more CalciumCalcium +3694.4%
Contains more IronIron +20.9%
Contains more SeleniumSelenium +109.6%
~equal in Manganese ~1.181mg

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.
Groat
Groat
4
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% 0% 25% 98% 132% 74% 48% 0% 0% 23%
Tofu
Tofu
2
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 B2Vitamin B2 +316.7%
Contains more Vitamin B3Vitamin B3 +1742.5%
Contains more Vitamin B5Vitamin B5 +827.1%
Contains more Vitamin B6Vitamin B6 +128.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +56.4%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~29µg

All nutrients comparison - raw data values

Nutrient Groat Tofu DV% diff.
Copper 1.1mg 0.378mg 80%
Calcium 18mg 683mg 67%
Magnesium 231mg 58mg 41%
Vitamin B3 7.02mg 0.381mg 41%
Fiber 10g 2.3g 31%
Polyunsaturated fat 1.039g 4.921g 26%
Vitamin B2 0.425mg 0.102mg 25%
Carbs 71.5g 2.78g 23%
Phosphorus 347mg 190mg 22%
Vitamin B5 1.233mg 0.133mg 22%
Selenium 8.3µg 17.4µg 17%
Calories 343kcal 144kcal 10%
Vitamin B6 0.21mg 0.092mg 9%
Protein 13.25g 17.27g 8%
Fats 3.4g 8.72g 8%
Zinc 2.4mg 1.57mg 8%
Potassium 460mg 237mg 7%
Iron 2.2mg 2.66mg 6%
Manganese 1.3mg 1.181mg 5%
Vitamin B1 0.101mg 0.158mg 5%
Saturated fat 0.741g 1.261g 2%
Monounsaturated fat 1.04g 1.925g 2%
Sodium 1mg 14mg 1%
Protein per 100 calories 3.9g 12g N/A
Calories per 10 g protein 259kcal 83kcal N/A
Weight per 100 calories 29g 69g N/A
Unsaturated / Saturated Fat ratio 2.8 5.4 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 61.5g 0.48g N/A
Folate 30µg 29µg 0%
Tryptophan 0.192mg 0.235mg 0%
Threonine 0.506mg 0.785mg 0%
Isoleucine 0.498mg 0.849mg 0%
Leucine 0.832mg 1.392mg 0%
Lysine 0.672mg 0.883mg 0%
Methionine 0.172mg 0.211mg 0%
Phenylalanine 0.52mg 0.835mg 0%
Valine 0.678mg 0.87mg 0%
Histidine 0.309mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
2
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 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 +2471.9%
Contains more OtherOther +50%
Contains more ProteinProtein +30.3%
Contains more FatsFats +156.5%
Contains more WaterWater +616.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
1
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 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 -41.2%
Contains more Mono. FatMonounsaturated fat +85.1%
Contains more Poly. FatPolyunsaturated fat +373.6%

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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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.