Whole Wheat Flour vs. Tofu
Nutrition comparison of Whole Wheat Flour and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat flour
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and tofu:
- Both whole wheat flour and tofu are high in iron and protein.
- Tofu is an excellent source of calcium.
- Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Whole wheat flour is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat flour is high in calories and tofu has 77% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, whole wheat flour is much lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Tofu | |
|---|---|---|
| Protein | 11% | 39% |
| Carbohydrates | 84% | 9% |
| Fat | 5% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and tofu has 97% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Whole wheat flour is an excellent source of dietary fiber and it has 42 times more dietary fiber than tofu - whole wheat flour has 13.1g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Whole wheat flour and tofu contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Both whole wheat flour and tofu are high in protein. Whole wheat flour has 19% more protein than tofu - whole wheat flour has 9.6g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both whole wheat flour and tofu are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Tofu and whole wheat flour contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than whole wheat flour - tofu has 25.5ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and tofu contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Whole wheat flour and tofu contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both whole wheat flour and tofu contain significant amounts of folate.
| Whole Wheat Flour | Tofu | |
|---|---|---|
| Thiamin | 0.297 MG | 0.081 MG |
| Riboflavin | 0.188 MG | 0.052 MG |
| Niacin | 5.347 MG | 0.195 MG |
| Pantothenic acid | 1.011 MG | 0.068 MG |
| Vitamin B6 | 0.191 MG | 0.047 MG |
| Folate | 28 UG | 15 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 961% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both whole wheat flour and tofu are high in iron. Tofu has 44% more iron than whole wheat flour - whole wheat flour has 3.7mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Whole wheat flour is an excellent source of potassium and it has 226% more potassium than tofu - whole wheat flour has 394mg of potassium per 100 grams and tofu has 121mg of potassium.
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Whole Wheat Flour or Tofu .
Note: The specific food items compared are: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Whole Wheat Flour g
()
|
Daily Values (%) |
Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does whole wheat flour or tofu contain more calories in 100 grams?Whole wheat flour is high in calories and tofu has 80% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and tofu has 76 calories.
Is whole wheat flour or tofu better for protein?
Both whole wheat flour and tofu are high in protein. Whole wheat flour has 20% more protein than tofu - whole wheat flour has 9.6g of protein per 100 grams and tofu has 8.1g of protein.
Does whole wheat flour or tofu have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and tofu has 100% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does whole wheat flour or tofu contain more calcium?
Tofu is a rich source of calcium and it has 960% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and tofu has 350mg of calcium.
Does whole wheat flour or tofu contain more iron?
Both whole wheat flour and tofu are high in iron. Tofu has 40% more iron than whole wheat flour - whole wheat flour has 3.7mg of iron in 100 grams and tofu has 5.4mg of iron.
Does whole wheat flour or tofu contain more potassium?
Whole wheat flour is a rich source of potassium and it has 230% more potassium than tofu - whole wheat flour has 394mg of potassium in 100 grams and tofu has 121mg of potassium.