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  6. Tofu vs. Buckwheat

Tofu vs. Buckwheat — In-Depth Nutrition Comparison

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What are the main differences between tofu and buckwheat?

  • 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.
  • Tofu has 9 times more saturated fat than buckwheat. Tofu has 1.261g of saturated fat, while buckwheat has 0.134g.
  • Tofu has a lower glycemic index than buckwheat.

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

Infographic

Tofu vs Buckwheat 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.
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%
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%
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%
Contains less SodiumSodium -71.4%

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.
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%
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%
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%
Contains more Vitamin B3Vitamin B3 +146.7%
Contains more Vitamin B5Vitamin B5 +169.9%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.