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  6. Millet vs. Tofu

Millet vs. Tofu — In-Depth Nutrition Comparison

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How are millet and tofu different?

  • Millet is richer in carbs, while tofu is higher in calcium, manganese, protein, selenium, iron, copper, phosphorus, fats, and zinc.
  • Tofu covers your daily need for calcium 68% more than millet.
  • Millet contains 9 times more carbs than tofu. Millet contains 23.67g of carbs, while tofu contains 2.78g.
  • Millet has a higher glycemic index (71) than tofu (15).

Millet, cooked and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.

Infographic

Millet vs Tofu infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Millet
Millet
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
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 -85.7%
Contains more MagnesiumMagnesium +31.8%
Contains more CalciumCalcium +22666.7%
Contains more PotassiumPotassium +282.3%
Contains more IronIron +322.2%
Contains more CopperCopper +134.8%
Contains more ZincZinc +72.5%
Contains more PhosphorusPhosphorus +90%
Contains more ManganeseManganese +334.2%
Contains more SeleniumSelenium +1833.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Millet
Millet
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% 0% 0% 0.4% 27% 19% 25% 10% 25% 0% 0.75% 14%
Tofu
Tofu
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +249.1%
Contains more Vitamin B5Vitamin B5 +28.6%
Contains more Vitamin B6Vitamin B6 +17.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +49.1%
Contains more Vitamin B2Vitamin B2 +24.4%
Contains more FolateFolate +52.6%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet Tofu DV% diff.
Calcium 3mg 683mg 68%
Manganese 0.272mg 1.181mg 40%
Selenium 0.9µg 17.4µg 30%
Polyunsaturated fat 0.508g 4.921g 29%
Protein 3.51g 17.27g 28%
Iron 0.63mg 2.66mg 25%
Copper 0.161mg 0.378mg 24%
Phosphorus 100mg 190mg 13%
Fats 1g 8.72g 12%
Carbs 23.67g 2.78g 7%
Zinc 0.91mg 1.57mg 6%
Vitamin B3 1.33mg 0.381mg 6%
Potassium 62mg 237mg 5%
Saturated fat 0.172g 1.261g 5%
Fiber 1.3g 2.3g 4%
Vitamin B1 0.106mg 0.158mg 4%
Monounsaturated fat 0.184g 1.925g 4%
Magnesium 44mg 58mg 3%
Folate 19µg 29µg 3%
Vitamin B2 0.082mg 0.102mg 2%
Choline 11.2mg 2%
Calories 119kcal 144kcal 1%
Sodium 2mg 14mg 1%
Vitamin B5 0.171mg 0.133mg 1%
Vitamin B6 0.108mg 0.092mg 1%
Protein per 100 calories 2.9g 12g N/A
Calories per 10 g protein 339kcal 83kcal N/A
Weight per 100 calories 84g 69g N/A
Unsaturated / Saturated Fat ratio 4 5.4 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 22.37g 0.48g N/A
Sugar 0.13g N/A
Vitamin E 0.02mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.038mg 0.235mg 0%
Threonine 0.113mg 0.785mg 0%
Isoleucine 0.148mg 0.849mg 0%
Leucine 0.446mg 1.392mg 0%
Lysine 0.067mg 0.883mg 0%
Methionine 0.07mg 0.211mg 0%
Phenylalanine 0.185mg 0.835mg 0%
Valine 0.184mg 0.87mg 0%
Histidine 0.075mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
Millet
2
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Tofu
Tofu
2
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 +751.4%
Contains more ProteinProtein +392%
Contains more FatsFats +772%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
1
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 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 -86.4%
Contains more Mono. FatMonounsaturated fat +946.2%
Contains more Poly. FatPolyunsaturated fat +868.7%

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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. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.