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  6. Tofu vs. Millet

Tofu vs. Millet — In-Depth Nutrition Comparison

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How are tofu and millet different?

  • Tofu is richer in calcium, manganese, selenium, iron, copper, phosphorus, zinc, and potassium, while millet is higher in vitamin B3.
  • Tofu covers your daily need for calcium, 68% more than millet.
  • Tofu contains 19 times more selenium than millet. Tofu contains 17.4µg of selenium, while millet contains 0.9µg.
  • Millet is lower in saturated fat.
  • Millet has a higher glycemic index (71) than tofu (15).

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

Infographic

Tofu vs Millet 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%
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%
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%
Contains less SodiumSodium -85.7%

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.
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +49.1%
Contains more Vitamin B2Vitamin B2 +24.4%
Contains more FolateFolate +52.6%
Contains more Vitamin B3Vitamin B3 +249.1%
Contains more Vitamin B5Vitamin B5 +28.6%
Contains more Vitamin B6Vitamin B6 +17.4%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Millet DV% diff.
Calcium 683mg 3mg 68%
Manganese 1.181mg 0.272mg 40%
Selenium 17.4µg 0.9µg 30%
Polyunsaturated fat 4.921g 0.508g 29%
Protein 17.27g 3.51g 28%
Iron 2.66mg 0.63mg 25%
Copper 0.378mg 0.161mg 24%
Phosphorus 190mg 100mg 13%
Fats 8.72g 1g 12%
Carbs 2.78g 23.67g 7%
Zinc 1.57mg 0.91mg 6%
Vitamin B3 0.381mg 1.33mg 6%
Potassium 237mg 62mg 5%
Saturated fat 1.261g 0.172g 5%
Fiber 2.3g 1.3g 4%
Vitamin B1 0.158mg 0.106mg 4%
Monounsaturated fat 1.925g 0.184g 4%
Magnesium 58mg 44mg 3%
Folate 29µg 19µg 3%
Vitamin B2 0.102mg 0.082mg 2%
Choline 11.2mg 2%
Calories 144kcal 119kcal 1%
Sodium 14mg 2mg 1%
Vitamin B5 0.133mg 0.171mg 1%
Vitamin B6 0.092mg 0.108mg 1%
Protein per 100 calories 12g 2.9g N/A
Calories per 10 g protein 83kcal 339kcal N/A
Weight per 100 calories 69g 84g N/A
Unsaturated / Saturated Fat ratio 5.4 4 N/A
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 22.37g N/A
Sugar 0.13g N/A
Vitamin E 0.02mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.235mg 0.038mg 0%
Threonine 0.785mg 0.113mg 0%
Isoleucine 0.849mg 0.148mg 0%
Leucine 1.392mg 0.446mg 0%
Lysine 0.883mg 0.067mg 0%
Methionine 0.211mg 0.07mg 0%
Phenylalanine 0.835mg 0.185mg 0%
Valine 0.87mg 0.184mg 0%
Histidine 0.431mg 0.075mg 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
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
Contains more ProteinProtein +392%
Contains more FatsFats +772%
Contains more OtherOther +241.5%
Contains more CarbsCarbs +751.4%
~equal in Water ~71.41g

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
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
Contains more Mono. FatMonounsaturated fat +946.2%
Contains more Poly. FatPolyunsaturated fat +868.7%
Contains less Sat. FatSaturated fat -86.4%

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